Is a Full Range of Motion Necessary for Building Muscle? – Stefan Lamers

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Is a Full Range of Motion Necessary for Building Muscle?

You often see people in the gym doing exercises and not use full range of motion, maybe not even half of the full range of motion. Yet they have that body part very developed. How is this possible and is full range of motion even necessary?

First you have to understand that strength and hypertrophy are two separate things. A big bicep doesn’t necessarily mean a strong bicep. This is exactly what I want to talk about.

Hypertrophy is accomplished by tension and overloading of the muscle. Both can be achieved without the use of a full range of motion.

Full range of motion is however very important for athletic performance, muscle function, joint angle specificity, but also prevention of injuries. Your muscle will only get stronger in the specific range of motion that you’re working in. Whenever you go outside your range of motion and limitations, you muscles will not be as strong and you will risk injuring yourself.

Genetics play a big role in the development of your body. Both strength and hypertrophy are highly influenced by genetics. Hypertrophy, and for some people maximum hypertrophy, will be induced without even directly working a muscle. Let alone working all of its functions. This is different for every individual and some are blessed. Me for example never directly work my traps by doing shrugs, yet they are my most developed body part along with my deltoids. At the end of the day, hypertrophy comes down to tension and overloading.

The takeaway from this is:

Always use full range of motion on your exercises if you’re looking to optimize the performance, strength and health of your body. If you only care about hypertrophy, which I dont recommend, you can still get away without using the full range of motion and get the same amount of hypertrophy.

As far as ab training goes, I still recommend training them purely for function and strength.

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