why full range of motion?

a friend of mine recommended a discussion of this topic. Range-of-motion, or ROM, means taking a joint through its full, unimpeded range. Muscles only get stronger through the range of motion in which they are trained, with roughly a 20% overlap.
   For example, if I am doing a biceps curl and go from the down position and raise my arm 90 degrees, ultimately I will see significant strength gains between 90 and 110 degrees of flexion, but I won't gain considerable strength in the remaining ~90 degrees of motion.
    Often I see people new to the gym doing squats with a full range of motion which is excellent. However, in an effort to gain strength above and beyond their body's strength adaptations, I will see these same individuals vastly increasing weight, but with severely decreased range of motion. In one case I saw a person performing a bench press with over 300 lbs of weight, but only going down a few inches. If I had asked him to perform a full ROM bench press I can guarantee he would not have been able to do it.
     Additionally, think about scenarios involving injury. Usually injuries occur outside of a comfortable range of motion, when the involved joints are compromised. If we were to take all of our joints through full ROM training, we would spend a lot less time outside of our trained ROM!
 -Additional benefits to ROM training:
 -promotes a balance of strength/flexibility
 -challenges stabilizing muscles

a note of caution: do not perform full ROM if it results in pain, especially of the joint.

Here's my prediction for fitness in the next decade. I think we're going to see a lot less machine-based, isolation type exercise and more of a movement towards functional training. Bodybuilding, with its emphasis on hypertrophy(muscle size) via isolation, has had a profound impact on fitness since the 1970s. In a sense, progress away from the isolation mindset is more of a regression to pre-1970s fitness.
    I have a lot of respect for bodybuilders-- they put a ton of dedication into what they do. But does it make sense for everyone else to train the way they do? And couldn't  they themselves benefit by supplementing their program with more functional movement patterns?
    By functional training I mean training that mimics as closely as possible movements related to everyday life or to sport. When in your day-to-day life has someone forced you to sit in your chair and extend your leg under load? I've definitely never seen it happen on a soccer field. The mechanics related to a leg extension (as in a kick) are far more multi-dimensional than occur during a machine leg extension-- in this case we're looking at balance, joint stability, and a different neuromuscular recruitment pattern!
   Now don't get me wrong, isolation type exercises and machines can have a place in your workout. I'm especially a fan when we're looking at a specific muscle imbalance. But in order to make the most of your workout, consider training other components of fitness along with muscle group strength. Train like you play!

--interesting note-- correct me if i'm wrong, but I believe it was one of the early bodybuilders that invented nautilus, one of the first exercise machines. I'm too lazy to do the research right now!

mobility and stability

When it comes to optimal performance and function, including posture, nothing is as important as achieving the proper balance between stability and mobility of joints. Mobility is defined as the range of motion within a given joint. Stability is defined as the strength and integrity of a given joint. Without simultaneous mobility and stability it is impossible for a joint to function optimally. For instance at the glenohumeral joint (shoulder), lack of mobility will result in limited range of motion and an attempt to retrieve some motion from adjacent joints (the scapula for instance). A lack of stability, as is seen with rotator cuff weakness, often evidences as pain or weakness of the joint. The example above is just that--an example. These principles hold true for every joint!

 One of the most interesting concepts related to stability/mobility that I've come across is the way the body alternates stability and mobility within the joints. Check this out:
 foot (stable)
 ankle (mobile)
 knee (stable)
 hip (mobile)
 lumbar spine (stable)
 thoracic spine (mobile)

I could keep going with all the joints in the body, try it out for yourself! The key here is that we need to train each of the joints according to the way they were designed. Train ankle to be mobile enough that the knee doesn't have to pick up its slack.

 I understand this is a fairly technical concept but I feel it is essential to designing a program based around function. Cheers!

Fusion Fitness

Welcome! My name is Marc Davis, I am a personal trainer based out of the Lynden/Bellingham Washington Area. This blog is designed as a forum of ideas, techniques and research regarding the realms of exercise science and nutrition. What is Fusion Fitness? It is the meeting of eastern and western, orthodox and unorthodox. It is an attempt to break the mold and stay on the cutting edge of exercise and wellness. It is my hope to provide the knowledge and motivation required to stay at the top of your game and feeling your best.

 regards,
 Marc