Range of motion (ROM) refers to how far your joints move during an exercise. For example, a partial squat has much less range of motion than a full squat. Range of motion, just like sets and reps, and can be modified as a training variable. For a hypertrophy and general injury prevention, exercises should usually be performed with full range of motion. This means full squats to below parallel, light touch of the bar to chest on presses, etc. Recent evidence has even suggested

Sometimes. The most important thing is that you do your workout. If your then looking to get the most out of your workouts, exercise order can play a role. A general rule is compound movements before isolation exercises. Compound movements are where many joints are moving like a squat or bench press. Isolation movements are when only one or a couple joints are moving like a bicep curl. Compounds before isolation ensures that you aren’t limiting yourself by pre-exhaust

Progressive overload means gradually increasing the stress placed on the body during training over time. If you do the same weight and reps week after week, your body will eventually stop growing and adapting. If you want to continue to build strength and muscle, your workouts needs to become more challenging over time. This can be done in a variety of ways. Increasing the weight The most obvious way to make an exercise harder is to make it heavier. I recommend only inc

Last week we talked about how hard you should be training . Now let’s talk about how much you should be doing Reps Your rep range, just like weight, is largely determined by your goal. Pure strength training is generally performed with lower reps (<6) and heavy weight. Power is the lowest amount of reps per set, and often performed as singular maximal or near maximal efforts. The combo of high speeds and heavy weights is highly taxing on both the muscles and nervous system. Y

One of the most common mistakes I see in training programs isn’t exercise selection, its training intensity. When I say training intensity, I mean how hard you are training. More specifically, how close you are getting to muscular failure. There are several ways to measure intensity, each with pros and cons. One Rep Max (1RM) This is the maximal weight you can lift for one rep. Any more weight and you wouldn't be able to do it. You determine your 1RM by gradually the weight