Q: I see conflicting information all over the Internet concerning the ideal range of motion for building muscle. What's your take?
Proper manipulation of resistance-training variables is a key to maximizing muscle development. Although volume, load, and frequency tend to grab all the headlines, one variable that shouldn't be overlooked is range of motion (ROM). Simply put, ROM is the extent of movement of a given joint during exercise performance.
Solid evidence suggests that working through a full ROM produces superior muscle-building results compared to partial reps. For example, researchers from Brazil found that performing preacher curls at 0 through 130 degrees (full ROM) of elbow flexion resulted in markedly greater biceps growth compared to working at 50 through 100 degrees (partial ROM) of elbow flexion over the course of a 10-week training program.[1] Moreover, the superior results were achieved despite a 36-percent lower volume in the group performing curls with a full...
Source: Ask The Muscle Doc: What's The Best Range Of Motion For Maximizing Muscle?
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