Weight vs ROM

[smrtprts]

Which is more effective? Higher weight or a bigger ROM?

For example, I see two types of ROM on DB Presses. Some people stop at 90*, some do their Full ROM.

Example:

http://www.muscleandstrength.com/exe...ell-press.html

vs

http://www.youtube.com/watch?v=a7QjsgFZdFs

[wolfbaden6]

ROM all the way. What does it matter what you can lift if it's barely moving?

[adc123]

In general I would say higher range of motion. But thats based on personal experience...
However, I do think there is a place in weight training for half reps and static holds with higher weights.

[mybody001]

as far as bodybuilding's concern, rom, knowledge and intensity is most effective.

[Tyciol]

I think it depends a lot on the type of movement you're talking about, like the angle and stuff, and whether you're talking about focusing on short-muscle or lengthened-muscle RoM limitations.

[theapexxxx]

I say both. They both have advantages.

Take squats for example.

Set 1: 10 reps 135lb FULL ROM
Set 2: 8 reps 225lb FULL ROM
Set 3: 4 reps 315lb FULL ROM
Set 4: 4 reps 405lb Half ROM

More weight does help, alot of times super heavy half squats can help if your stuck on Full ROM squats. Theres nothing wrong in doing both unless you only do one or the other.

If your only doing half squats and never any full ROM, then theres a problem. I feel the same way if your only doing full ROM, your missing out with the added intensity of a higher weight.

Its a matter of opinion I guess. I say do both.

[CLK-GTR]

If you're new enough to be asking this question then full ROM without a doubt. Half reps etc. are only for advanced lifters training for specific strength

[djansen]

ROM is going to be slightly different for each person. I don't mean quarter squats or half rep bench but for example on db bench some guys really go deep to feel the stretch while others feel a stretch in their pecs with their elbows parallel.

[Ironlife]

ROM is going to be slightly different for each person. I don't mean quarter squats or half rep bench but for example on db bench some guys really go deep to feel the stretch while others feel a stretch in their pecs with their elbows parallel.

Very true this^

[Dr Clay]

A full ROM with maximum weight (intensity) is optimal. However, partials thrown in to amplify the intensity are great from time to time.

Best,

[Verdelet]

Range of motion, but for me its the heaviest i can manage with a good range of motion.

[XXX666]

Rom

[jaded_seconds]

partials can benefit you by increases a weak portion of the lift or breaking past a plateau. but in all other cases full range of motion. as said earlier in the thread, full rom is different for different people. if rom is difficult flexibility may an issue for some lifts.

[theapexxxx]

Full ROM also puts more stress on your joints than partial reps. For DB chest presses, it puts more stress on your rotator cuff, for squats, more pressure is being put on your knees. Which one is better could be a matter of Joint health too.

[TheGaZeL]

If you can do a full ROM, it is my opinion that is the best way to lift. More weight means more stress on joints. If I can get away with less weight while utilizing a full ROM, why would I add weight and only come down half way?

That being said, I only come parallel when doing anything with an extreme incline or shoulders. It just screws with my shoulders if I don't. I would if I could, but can't

[CLK-GTR]

Full ROM also puts more stress on your joints than partial reps. For DB chest presses, it puts more stress on your rotator cuff, for squats, more pressure is being put on your knees. Which one is better could be a matter of Joint health too.

That's not true. Stopping before completing full ROM on squats is not good for your knees.