something I'm very tired of hearing on the Misc.

[lionman1989]

It is not necessary to do a full ROM during an exercise and is actually counter productive in most cases and puts you at risk for injury. Time under tension is far more important.

locking out on bench press starts to involve your triceps and touching the bar to your chest puts a lot of strain on the shoulder joint. About 3 inches before you touch your chest and about 3 inches before lock out is where you want to start and stop each rep to isolate and work the pecs while keeping constant tension.

If you're doing full ROM you're doing it wrong.

[Dreburden]

954 brah
when you say time under tension, do you mean taking longer to lift and lower the weight?

[WinSauce]

And not a single ounce of strength was gained that day

[lionman1989]

954 brah
when you say time under tension, do you mean taking longer to lift and lower the weight?

My dawg! lol, I mean you want the muscle to be in a constant state of flexion. When you rest the bar on your chest or lock out your elbows at the top of the movement your pecs get a chance to "relax" during the bench press.

[lionman1989]

And not a single ounce of strength was gained that day

315 bench
445 deadlift
405 squat

190lbs 5'9"

I'm not the strongest man in the world, but I'm moving weight bredda. How the hell does a full ROM have anything to do with strength development anyways?

[Beta4Life]

Sounds like you are just making excuses to be lazy.

[Noxema]

How the hell does a full ROM have anything to do with strength development anyways?

Some people on the misc believe that ATG, touching your chest on the bench, ect are the maximal way to build strength...In reality...They're both decent ways to get injured. Ever seen what happens when a ATG squat goes wrong? lol

[lionman1989]

Sounds like you are just making excuses to be lazy.

LMAO... ok, jeff.... try my method. It is far more difficult.

[Zacface]

Some people on the misc believe that ATG, touching your chest on the bench, ect are the maximal way to build strength...In reality...They're both decent ways to get injured. Ever seen what happens when a ATG squat goes wrong? lol

I haven't.

[PervedOut]

its amazing the number of bert-stares I get when using slow and controlled movements in the gym

[dtoxUK]

In the end all you should ever do is what feels right for you. That is ALL that counts in bodybuilding because no two people's muscular skeleton/mechanics are the same. I phucking hate form nazi's who try to tell you 'this is how you should do it'.

I never do flat bench because it just feels completely phucking wrong. Always incline/decline and i always keep my elbows in and bring dumbbells paralell.

[Mahness]

While op is no doubt a *******, he brings up a good point. Not sure if to believe though

[mpconlon]

i nearly hut my shoulder because of some ******* came up to me while doing my set and pushed my bar down further and when i asked him why he was like your bar needs to touch the chest :O

[jazi]

sometimes I feel like regurgitated misc fact (esp from non avis) is disturbingly parallel to blind faith in religion. A lot of these guys have never tried the alternative that they oppose so strongly.

I'm not talking about this situation in particular, what do I know, but just a thought to consider when you talk **** on anything.

i nearly hut my shoulder because of some ******* came up to me while doing my set and pushed my bar down further and when i asked him why he was like your bar needs to touch the chest :O

LOL. hope you clarified it for him...with your fist.

[Hercul3s]

LMAO... ok, jeff.... try my method. It is far more difficult.

Benching 315 to 3 inches off your chest and 3 inches from lockout is nowhere near as hard as a full ROM rep.

Some people on the misc believe that ATG, touching your chest on the bench, ect are the maximal way to build strength...In reality...They're both decent ways to get injured. Ever seen what happens when a ATG squat goes wrong? lol

A2G is safer than parallel you fruitcake.

[rambow]

what exactly are we talking about here.

you mention time under tension.... are you trying to say that it is the most important thing for muscle building?

I would have to disagree with it being important for strength building, though I don't see why ROM would be important for strength building.

Don't think you need a full ROM for strength

[hzx]

Brb getting a shoulder injury because I neglected full rom from day 1 so my rotator cuff was weak as fuk
Brb muscle under the most tension at bottom of rep which also recruits the most muscle fibers
Brb someone who looks like chit gives lifting advice

[Noxema]

I haven't.

Knees are destroyed, People get crushed underneath weight(Nowhere to bail), ect ect ect. WATCH an ATG squat...To me, it looks like snap city. Knees are ready and willing/10

[JustBulk]

315 bench
445 deadlift
405 squat

190lbs 5'9"

I'm not the strongest man in the world, but I'm moving weight bredda. How the hell does a full ROM have anything to do with strength development anyways?

Considering you don't do full ROM, I'm not sure if any of those are legit.

[Noxema]

A2G is safer than parallel you fruitcake.

Proof? I doubt that you have any. Carry-on.

[Finaddict91]

I guess it all depends what your goals are. As an athlete (NCAA Football) the full range of motion was required to be able to handle other linemen. I/we worked a lot on stretching and band work to be able to handle the full ROM. Solid bro science though....it is harder to move it a short distance...back and forth... WHY? Because your muscle contractions are happening at a faster rate thus fatigue sets in quicker...not actually MORE difficult then full ROM...

[bobbydigitaloa]

315 bench
445 deadlift
405 squat

190lbs 5'9"

This is crazy! Those are my exact numbers...srs! I hit 405 on squat a few days ago 445 was my PR on deads about a month ago. If someone says full ROM hurts strength development...I'm going to chit myself laughing!

EDIT: I read through this again and dude, full range is very important!

[Hercul3s]

Proof? I doubt that you have any. Carry-on.

Your knee is under far more stress stopping at parallel than stopping in the hole, when you go passed parallel your hamstrings and calves bare far more of the weight and your knee joint is in a far stronger position.

Stop making excuses.

[WhiteKnight4U]

Things like this are just too general, it depends on your goals \ biomechanics \ previous injuries \ etc etc

It correlates to strength because of neural firing, if your body's only used to benching half the RoM it'll only get stronger in that RoM. That's not to say the other parts of the motion are going to stay the same, but they won't increase nearly as much as the RoM you're training.
If you have shoulder problems, sure, don't go all the way.
If you only want your chest bigger, don't care about strength, don't care about any functionality benefits from your training, sure, don't go all the way.

If you enjoy being strong, go all the way, because if you don't do a full RoM then it's not impressive. I'm at 415x5 ATG squat, I've unracked 800~ lbs and done a quarter squat. Lol. I'm much more impressed (in myself) by the ATG. And same when I see other people do 225 or something ATG, it impresses me more than someone quarter repping 405.

But, again, depends on your goals. Quarter squats have their place as well.


tl;dr: depends on your goals

[Miscreation]

LMAO... ok, jeff.... try my method. It is far more difficult.

Have you tried benching with a manpon? Not a joke...like a board press but with towel or pool noodle wrapped around the bar. I'm fat enough it's ok to take it to my chest now, but I understand the shoulder issue and yeah it could be a real problem for some people.

I've tried pin presses (in power rack down to pins set above chest)...but if you are off at all one side hits first and everything gets screwed up.

[Noxema]

Your knee is under far more stress stopping at parallel than stopping in the whole, when you go passed parallel your hamstrings and calves bare far more of the weight and your knee joint is in a far stronger position.

Stop making excuses.

Bouncing through the bottom of the rep to achieve ATG? Once again, go look at a true ATG squat. Looks like the knees take MOST of that 12 inches past Parallel.


and no one is making excuses you pompous prick.

[mpconlon]

Things like this are just too general, it depends on your goals \ biomechanics \ previous injuries \ etc etc

It correlates to strength because of neural firing, if your body's only used to benching half the RoM it'll only get stronger in that RoM. That's not to say the other parts of the motion are going to stay the same, but they won't increase nearly as much as the RoM you're training.
If you have shoulder problems, sure, don't go all the way.
If you only want your chest bigger, don't care about strength, don't care about any functionality benefits from your training, sure, don't go all the way.

If you enjoy being strong, go all the way, because if you don't do a full RoM then it's not impressive. I'm at 415x5 ATG squat, I've unracked 800~ lbs and done a quarter squat. Lol. I'm much more impressed (in myself) by the ATG. And same when I see other people do 225 or something ATG, it impresses me more than someone quarter repping 405.

But, again, depends on your goals. Quarter squats have their place as well.


tl;dr: depends on your goals

i partly agree but, for me since i have long arms going deep till your elbows 90 degress during bench is enough.....

[wheelerx50]

How the hell does a full ROM have anything to do with strength development anyways?

Properly building your stabilizers and teaching you how to control the weight and focus on the mind muscle connection and really contracting your muscles. Unless you are talking solely about powerlifting on a bodybuilding website. Some of the very experienced pro BBers do limited ROM motions to focus on very specific parts of their muscle groups. Just because it works for someone on huge amounts of drugs and with years of experience, doesn't mean it is the best thing for you to do.

Some people on the misc believe that ATG, touching your chest on the bench, ect are the maximal way to build strength...In reality...They're both decent ways to get injured. Ever seen what happens when a ATG squat goes wrong? lol

Pretty sure you are much more likely to snap your chit up completing exercises with horrible form and limited ROM than with proper form.

[lionman1989]

Benching 315 to 3 inches off your chest and 3 inches from lockout is nowhere near as hard as a full ROM rep.

Doing 10 reps like that is much more difficult than locking out and resting at the top and bottom of each rep

Brb getting a shoulder injury because I neglected full rom from day 1 so my rotator cuff was weak as fuk
Brb muscle under the most tension at bottom of rep which also recruits the most muscle fibers
Brb someone who looks like chit gives lifting advice

Then you're an idiot for not doing rotator cuff exercises before every chest and shoulder exercise. And how do you know i look like chit?



Thats me yesterday *******

[bobbydigitaloa]

One note: The misc is actually discussing lifting...I love this! Please continue...