Heavy weight vs. ROM for building muscle.

Discussion in 'Fitness & Nutrition' started by BoypussY, Mar 20, 2009.

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  1. BoypussY

    BoypussY game over.

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    what do you guys think is more important for building muscle? pushing heavy weights with shitty rom or weights that you can complete full rom.

    i currently use weights that i can complete full rom 8-12 reps, 3-4 sets. How do you guys train? is there any point to go heavy if you can't complete full rom?
     
  2. jonno

    jonno New Member

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    depends on the exercise
     
  3. ralyks

    ralyks New Member

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    Heavy weight w/ full ROM.

    Full ROM being the key.
     
  4. y1997

    y1997 Made in the U.S.S.R.

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    Full room and heavy weight.
     
  5. RICK RO$$

    RICK RO$$ Active Member

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    I don't bop I do the money dance
    I only bench to 90 degrees due to my wingspan
     
  6. CPop

    CPop New Member

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    There are reasons to do partial ranges of motion, but for most people here full range of motion is the key to victory.
     
  7. NUDES

    NUDES New Member

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    Full ROM + heavy weight. Why can't you lift heavy and do it in a full ROM?
     
  8. Blade

    Blade Time to swolercize

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    this
     
  9. BoypussY

    BoypussY game over.

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    i already do the heaviest i can in full rom. Just wanting to see if there was any point to go heavier but sacrifice some rom. I see dudes do it all the time. Most likely an ego thing. :mamoru:
     
  10. Merck

    Merck New Member

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    what about full ROM with a bosu ball
     
  11. Drilldo

    Drilldo Active Member

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    I do quarter squats while balanced on a bosu ball, is that right?
     
  12. y1997

    y1997 Made in the U.S.S.R.

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    as long as you are hitting your stabilizers
     
  13. y1997

    y1997 Made in the U.S.S.R.

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  14. Merck

    Merck New Member

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    i only do 16th squats with 900 on a bosu ball with full ROM
     
  15. Merck

    Merck New Member

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    no gym for bosu ball
     
  16. Drilldo

    Drilldo Active Member

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    sweet bro i'm all about stabilizers fuck heavy weights
     
  17. The Great Deceiver

    The Great Deceiver 21st Century Schizoid Man

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  18. NUDES

    NUDES New Member

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    Is that why most high level bodybuilders have shit ROM? ;)
     
  19. y1997

    y1997 Made in the U.S.S.R.

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    :rofl:
     
  20. The Great Deceiver

    The Great Deceiver 21st Century Schizoid Man

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    That's exactly my point
     
  21. NUDES

    NUDES New Member

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    Wat do u mean my frnd. PLease tell me ok Dog.
     
  22. mandrew

    mandrew New Member

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    if you can do it 8-12 reps then it isn't the heaviest you can go with full ROM. How do you think people do 5x5 or even 1-rep max lifts?
     
  23. NUDES

    NUDES New Member

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    I do sets of 8-10 with the heaviest I can do for that given rep range. That's what he means.

    I think at the end of the day, anything works.

    If you do 1rm's every now and then, it increases your neural efficiency.

    If you increase your neural efficiency, all rep work becomes easier.

    This will equal more weight being moved in hypertrophy rep ranges.

    This is why guys that do virtually no rep work (Ryan Kennelly for example) can hit a 405x20 bench.. because his CNS knows he can move 650-750? for a 1RM.. 405 feels like nothing.

    You can make an argument for any rep range being beneficial to gaining size. So the conclusion is is that besides really retarded shit (sets of 500), you should probably incorporate every rep range. If your goal is size, the primary should be in the 6-10 range IMO, but you should still incorporate other ranges.. such as 3rm's, 5rm's, and even the occasional sets of 1 to increase neural efficiency which in turn makes you stronger.
     
  24. NUDES

    NUDES New Member

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    And let's just be real.. if you don't ever want to move heavy weight you're a pussy and should turn in your man card.

    Even the bodybuilders that claim they "don't train for strength" secretly like moving heavy weight around. It's fun. It's manly.

    IT's the same way powerlifters claim they don't care about being fat.. I've met virtually no fat powerlifters that don't really dislike it. Most would rather be lean, but have no willpower. Just like a lot of "weak" bodybuilders would like to be strong.
     
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