Working Across the Full Motion Spectrum and Enhanced Outcomes

The range of motion, also known as Range of motion (ROM), is a term used to describe the movement in the joints from full extension to complete bending (flexion). However, it is important to highlight that this is an individual factor, dependent on factors such as an individual's anatomy, mobility, and predispositions.

In 2018, K. Bloomquist and team published a study involving 17 men. The participants were divided into two groups. The first group performed deep squats (0-120° knee bend), while the second group performed shallow squats (0-60° knee bend). After 12 weeks, a greater increase in muscle mass of the quadriceps was observed in the participants who performed squats in the full range of motion. In another experiment (G. E. McMahon and colleagues 2014) 26 participants (14 men, 12 women) were studied to investigate the effects of range of motion on muscle hypertrophy. The participants were divided into three groups. Group 1 performed exercises in the range of 0-50° knee bend, group 2 in the range of 0-90° knee bend, while group 3 was the control group to monitor random changes in muscle parameters. After 8 weeks of training with bodyweight and machines, it was observed that the group that used the extended range of motion had greater muscle gains. K. Keitaro, T. Ikebukuro, and H. Yata also demonstrated in their study that performing squats in the full range of motion can yield better results in terms of hypertrophy of the lower body. 20 healthy men were divided into two groups. Group 1 performed squats in the full range of motion (from full knee extension to about 140° bend), while group 2 used the limited range of motion (from full knee extension to about 90° bend). After 10 weeks, greater muscle gains were observed in the group that performed squats in the full range of motion. Based on the results of the studies, it can be concluded that training in the full range of motion can yield better results in terms of muscle gain, provided that tension is maintained during the movement.

In one study (R. S. Pinto et al., 2012), 40 men were divided into three groups. The first group performed exercises involving the muscles of the two arms in the full range of motion, the second group performed exercises in partial range of motion, while the third group was the control group. After the experiment, it was observed that in the group that trained in the full range of motion, there was a greater increase in muscle mass. However, in another study (M. Goto et al.), the opposite effect was observed. Greater increases in muscle mass were observed in those who trained in a limited range of motion. The participants of the experiment performed arm extensions involving the triceps muscle. It should be noted, however, that the arm extensions were performed in a range of 0-120° (the group with the full range of motion) and in a range of 45-90° (the group with the limited range of motion), which means that in both groups a range was selected that strongly engages the triceps. A possible factor influencing the differences in results may be that in the study there were participants who had experience in strength training, while in the study by R. S. Pinto et al., there were beginners. It is worth noting that the number of studies on the impact of a larger range of motion on improving muscle hypertrophy in the upper body is small, especially in the group of women. Nevertheless, it is worth training in the full range of motion, as this may affect the process of muscle building.

When it comes to increasing muscle mass, it is certainly beneficial to work in full range of motion. However, it should be noted that contrary to popular belief, squats are not the best exercise for building the glute muscles. Squats are a multi-joint exercise that activates many muscle groups, including the glutes, but if someone places emphasis on building that muscle group, performing squats alone will not yield satisfactory results. The exception are squats performed in full range of motion, as in the lowest position the glute muscles are maximally activated (K. Keitaro, T. Ikebukuro, H. Yata, 2019).

It is important to know that the range of motion for each exercise should be individually tailored, taking into account many factors such as anatomy. For example, individuals with hypermobility who have issues with their elbow joint range of motion should not perform exercises such as wide-grip pull-ups (to full extension). In some cases, it can be beneficial to limit the range of motion, such as during heavy squats or close-grip pull-ups to prevent injury to the bicep muscle. Both a shortened and extended range of motion can be useful in specific phases of the exercise, such as when performing deadlifts with the barbell on an elevated surface. A shortened range of motion can also be used to address muscular imbalances, such as the inner head of the quadriceps muscle working most strongly in the range of 20-30° knee flexion and in the final 20-30° extension. If someone wants to strengthen this muscle group, they may consider incorporating the Poliquin Step Up or squats in a range of 20-30° knee flexion. In most cases, exercises should be performed within the full range of motion, however, individual factors such as anatomy should be taken into account. A well-planned training program can also include shortened ranges of motion and bring many benefits to the trainee.

During the construction of muscle mass, utilizing full range of motion can be beneficial for maximizing muscle growth, yet deliberately utilizing shorter ranges can also be advantageous. Increasing your range of motion at all times and under all circumstances is not advised; sometimes it may be worth considering exercise regression or weight reduction, so that a movement can be performed safely. Planned and deliberate work should contribute to improving mobility and stability, which in turn may lead to an increased range of motion.