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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. So, I said it: full range of motion is killing
your gains, and it actually is true. There’s no bigger believer in the benefits
of full range of motion on an exercise for getting, not only maximum strength gains and
size gains, but also for keeping you safe. As a physical therapist it matters to me that
you’re not just gaining, but that you’re staying healthy in the process. But if you’re confusing full range of motion
of a joint with full range of motion of an exercise I can promise you’re leaving gains
on the table. Here’s exactly what I’m talking about. I’m going to demonstrate first and foremost
with a pretty easy exercise to demonstrate on. It’s actually one of the better tricep exercises
that people tend to skip. It’s a tricep kickback. Now the issue is, what is the range of motion
of the joint that’s doing the work here? The joint that’s doing the work now, is
the elbow. It can fully flex, and it can extend all the
way back. But that doesn’t mean that the tricep kickback
requires that you go through full joint range of motion to do it. It requires that you go through full exercise
range of motion on a tricep kickback, which is a lot different. Some people call this ‘half-repping’,
but I’m telling you it’s a full rep. You don’t want to go past here. You start here, you go back into contraction
here, and you come back to here again. Where the dumbbell is parallel to gravity. Then you go back up again. Then you come down. It’s a short range of motion. This is a contracted position exercise where
peak tension occurs here, in the contracted position. What most people do is keep going all the
way to here, and then they go up. Then they go here, and they go up because
they think that full range of motion of the elbow is what’s necessary. But really, all I’m doing is a hammer curl
from here, to here. I’m not working my triceps. But there are other places this rears its
ugly head, too. One of them is a surprise to a lot of people. It’s a shoulder press. When we shoulder press a lot of us will go
like this. First of all, don’t go with your elbows
back, behind your head. The elbows traveling behind your head, for
a lot of reasons we already talked about on this channel. How that’s not the safest position by a
long shot for your shoulders. You always want your elbows in front of your
body, but how low? A lot of people will come all the way down,
then press up, and all the way down, and press up. But what you’re doing by doing that is giving
the muscles a break for the bottom 20, or 30 degrees of that press. Where you really want to be is right here. You can see from the back that middle delt
doesn’t really kick in until I get to where my elbows, and upper arms are pretty much
perpendicular to the ground. Down here they’re pretty much in a more
relaxed position, and then they kick in right here. They’re relaxed at the bottom, they kick
in right here. So, what you want to do is start pressing
from here, if you want to keep the tension on that middle delt. You can see it contracting every, single rep
without taking a breather. These are a lot harder, and you’ll probably
have to decrease the amount of weight that you’re using to accomplish this, but at
the end of the day we’re not getting that brief rest at the bottom every, single time. Now I want to get a little trickier. That is on a side dumbbell raise. On a side dumbbell raise this shows you how,
even the same exercise done with different equipment, can have a different impact. But full range of motion on this exercise
is not this. Why? Because from here to here, the arm is pretty
quiet. If I want to keep the tension, have constant
tension on the delts here, then what I want to do is start here, and then come up to here. Then back down to here and come up to here. Instantly, why did this 15lb weight become
that much more difficult? Because I’m keeping constant tension on
the muscles there in the shoulder. Now if the purpose of your training is for
overall strength, or power, even in the press coming down, and using your legs, and using
your upper chest to press off of, and recruited more muscles is a different goal. That’s a different purpose. If hypertrophy and gains are what you’re
after, then you need to start considering that full range of motion of a joint is not
always necessarily full range of motion. What’s the twist here with this one? Well, we know that the shoulder can go across
the body. We saw how once you get down the midline here
you’re losing the tension on the bicep – on the shoulder. But not if I was doing it with a cable. So now if I do it with a cable – come around
this way, Jesse. I’m over here. Now there is tension and stretch on this muscle
at the same time. As long as I’m pulling in this direction
a little bit I’ve got adduction, which is stretching the shoulder here, but I’ve got
tension, too. So, the increased range of motion on a cable
side lateral raise is here, to there, and back down. You can see all that tension down, down, still,
still there, and lengthened. And up, and then down, down, tension, tension,
tension. So, you can see that even something that’s
supposed to be the same is different, in terms of range of motion, and it always varies from
exercise to exercise, in terms of what that range of motion is with the actual joint’s
range of motion. So, don’t get confused. Stop just doing everything through full range
of motion. Learn what the actual full range is on that
exercise, and I promise you’re going to get more out of it. I say it all the time guys. It’s not what exercises you do, it’s how
you do them. I’m happy to show you how to do all of it,
step by step in our ATHLEANX training program. Click over here, make sure you head over there
and start training with me every, single day. And if you haven’t already, subscribe to
the channel so I can make sure you see every one of our videos. I said it in the last video. If you don’t do that you’re going to hate
yourself, I promise you. In the meantime, if you haven’t seen our
latest video, you can click up here and watch that, too. All right, guys. See you soon.

100 thoughts on “Full Range of Motion is KILLING Your Gains!

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

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  2. what if i want my muscles to perform using all of the range later? Won't these tips make sort of empty spots – positions at which my arms or legs won't have any strength?

  3. BUT when it comes to performing the shoulder press, specifically, the traditional workout guideline is to start with the elbows all the way down… Why? Because it's harder and constitutes it being essentially a compound exercise; the triceps and even the traps get more stimulation if you go all the way down, including the delts – so there's a threefold benefit if you perform them this way… By performing this exercise the way Jeff's showing it, it's purely isolative for the shoulders (front and middle delts) only, and easier. Imo it's better to go all the way down if you're performing a shoulder & triceps workout…the traps get more involved this way as well – as it's kind of like an inverted shrug, of sorts.

  4. No tattoos? Cool!!! Now, seriously, thanks for showing lively how joints and muscles work and refuting some misconceptions.lively

  5. Mentally and physically strong … now all that’s left is your spiritual fitness 🙏🏾 God controls everything

  6. Damn…thats a good advice right there, ive been doing dumble or barbell press wrong all along, great tip Jeff ! Greetings from Bosnia !

  7. GREAT video my friend. I swam competitive for the navy for 17 years. Discovered bodybuilding. Reason im telling u this? Since 1997 i started doing (speed reps) and my body got quick and strong. Im 55 yrs old and believe me im in shape with 0 injuries because of partial reps. I use to have a saying in Boston "Hey guy is 58 dips in 30 seconds good" Wink.

  8. And so at my age i do short high reps, bb only, so an instructor says, wheres your range of motion, somehow my explanation of how the.gear pros do short reps, half reps with incredible weight, so i got a.lecture, but im still doing short rreps, im 61 and now not getting pulled.muscles, strained joints, and enjoying lifting a whole lot. more, wish id know about this sooner…

  9. How can you give thumbs down to his work? The information he gives out, for free, is at the very top of the industry. And, he is natural and walks the walk. This dude is a total gift to the fitness community. Everyone is entitled to their own opinion however so rate him as you well. Those of us who dig it and follows advice get a lot from it. Thanks Jeff!

  10. Confused – if the press doesn't affect the mid delt until upper arm is parallel floor, isn't that the TOP of a side lateral raise which is for the mid delt?
    So then What muscle raises arm from dumbbell at shoulder press position to upper arm parallel? Based on that side laterals would have to start at the arms parallel to floor and go overhead?
    Thanks

  11. Hey Jeff.
    First of all i would like to say Ty very much t
    for the great video and for your help.
    Second.
    I've seen people at gym laying on the bench same way as the TricepKickback that you just did. But instead of tricep they did the Bicep workout. lowering the hand to the floor and pulling it up again.
    Could you please tell me what are the benefits and harms of the workout and explanation as this video? 🙂

  12. Definitely full of shit about the overhead press. Last time I checked the overhead press is a compound movement, not a mid delt isolation movements.

  13. You've helped me correct so many form issues and gave me so much insight into my workout. I cant thank you enough for putting the gains back into what were plateaus. Thank you man, you're knowledge and channel have been an amazing asset!

  14. Correct me if I'm wrong but wouldn't it be more effective to lay on your stomach on a decline bench while doing a triceps kickback so that the range of tension is increased?

  15. For the ones recommending full range of motion, I really wonder what they think about, cause it is not only in reg. to ability to move, but the joint is not even made to move in the full range the way most people assume this should be trained and so train it.

  16. Every idiot on YouTube claims you must do full ROM. I’ve been telling people for years, in general, it’s better to not go to full lockout on anything, including squats.

  17. Full range greatly helps if you want to achieve advanced bodyweight exercises. If you just want to pose like a beauty pageant then you don't need to do full range using weights.

  18. the problem w/ this theory is that there's this little thing I like to call…physics. such as…
    work(being done) = force(weight your pushing or pulling) x distance(that it travels)

  19. I’ve worked out for many decades. This dude’s advice is the best I’ve found, consistent with my own experiences. I’m always amused with the full ROMs that some experts insist on. Kickbacks: either that or try cable kickbacks.

  20. Great tip on reducing shoulder stress! The lower part of presses is usually what tweaks my shoulders. Parallel to floor and up for reps sounds good to me. Thanks!

  21. Not gonna work the whole range of motion though, like do you only go halfway up doing preacher curls? Does this justify not going "ass to grass" for squats? Or don't go full motion for benches or flys? I only semi agree.

  22. As per our body anatomical structure full range of motion workout is good for fitness and sports performance. Even after heavy workouts the muscles can relax faster. This is my personal experience and am 72 years old diving student. Thanks.

  23. Again Bullshit , you opinion is just your opinion not fact ! Don't listen to this guys misguided Bullshit , I have worked out longer than this guy has been alive , I have about 68,000 hours in the gym , and full range of motion is the only way to gain muscle and free weights , partial reps will help you lose size ,strength and definition !! Again you are FULL of SHIT !

  24. So tried cable side lateral raises. It wrecked a havoc on my wrists. It's not good for wrists. I wouldn't recommend. Anyone else here had trouble with wrists doin it??

  25. Awesome tips!! Could you please do a session on rep cycling?.with details on for how many weeks,how many sets and how much weight to cycle with. Tnx a million

  26. Congratulations on the 7.4 mil subscribers and the millions more who have changed with your teachings. You really haven't got a video that is criticism worthy😁 I have grown in strength and size with your guidance. Thank you!'

  27. Everything is killing my gains according to Jeff I don’t know what to do anymore I guess I’ll stick to Calisthenics 🤕

  28. You basically just said that doing the exercise wrong is not right which is already known. This is a stupid video it says nothing about actually full range of motion.

  29. These "little" but very important details is why Jeff stands ahead of the rest… Those details change EVERYTHING when it comes to efficiency of the movement thus, creating better opputunity for gains and Neuro muscular connections… Thanks

  30. he doesn’t mean full range of motion is killing your games persay, he’s saying incorrect full range of motion is

  31. Iv seen lots of steroid bodybuilders always doing half reps, Iv started doing it myself some yesterday will see what difference I see.

  32. About the side dumbbell range, doesn't your elbow only have to go near parallel to your shoulder? If it goes higher, you're using your traps to get it up.

  33. What about for bench press? Do we touch slowly to the chest or lower to a couple cm’s off the chest?

  34. I agree with jEFF BUT IF "RESTING" ALLows you to use heavier weight than the result would be the same imo or possibly greater

  35. Following your tips sure are a bitch for all muscles groups! Seeing people at the gym using 45-50 lbs to do hammer curls ohhh man i was like your deltoids and back are working it. It makes a difference when you put in for quality reps not BS reps. Thanks ! My lady said you have gotten bigger within 4 weeks following, Jeff. Thanks to him she said!! Hahahahaa

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