Range of Motion and hypertrophy?

[drizzt3117]

The reading I've done about this has been relatively inconclusive. Does anyone know if a larger range of motion (as in, beyond the normal) for such exercises as bench, etc, will help increase hypertrophy? I heard that the Eastern Europeans were doing stuff like using a 20 kg bench bar that is indented upwards at the chest area for greater range of motion. Also, how far do you guys go down for stuff like dumbbell shoulder and incline presses? Typically I've been going to something like 10-15 degrees below vertical, but I wanted to know if there were advantages to going even lower?

Thoughts?

 

[MCsommerreid]

Originally Posted by drizzt3117

Thoughts?

It depends. Going lower can allow you to hit other portions of the various muscles. However, if you go too low you could start injuring yourself pretty badly, even to the point of tearing tendons and muscles, which is aall bad.

I would think people there would already be some info one way or another amongst the bodybuilding community far as that goes.

 

[william]

DO NOT go lower on bench presses. My father and several other people I know have major shoulder problems (some requiring surgery) just from excessive flat bench alone. Much less trying to go even farther down than usual.

I'm not an expert but I've personally experienced increased hypertrophy in my pectoral region by doing 5x5 of incline dumbbell press. I don't let my upper arms go much past parallel with the ground when doing this exercise (at the bottom part of the repetition). Hasn't hindered any progress in my case.

 

[Soph]

Dumbbells Press is much safer than flat bench.
It's not a naturaly range of motion.

If you want wider range of motion only with lighter weight.

I think stretching more key as from my understanding stretching can allow for more hypertrophy. I'll have to do a lit search by I beleive their is some solid science on this in addtion just the normal benefits of stretching.

 

[mizanation]

i concur with they other guys. increasing range of motion with heavy weights has shown high occurence of injury. the minimal benefits are not worth it.

stretching is always good. arnold was a big believer in stretching--but don't know the scientific reasons why it works.