Crazy right? Well not in my experience of seeing countless young guys throwing around weight that is far to heavy for them and not achieving even 50% range of motion and very little muscle contraction! Form is everything when it comes to building muscle, if you are achieving a poor contraction doing bicep curls with […]
Crazy right? Well not in my experience of seeing countless young guys throwing around weight that is far to heavy for them and not achieving even 50% range of motion and very little muscle contraction!
Form is everything when it comes to building muscle, if you are achieving a poor contraction doing bicep curls with 16kg dumbbells only going half way through the movement, you will get a far better muscle growth response dropping the weights down a few kgs and controlling the contraction with full range of motion.
Don’t get me wrong the whole aim of the game is to lift heavy enough weight to force your body to adapt and change, so you still want to be failing at the end of your desired rep range. We Just want to achieve this with with a weight that you can keep constant tension with and not let other supporting muscle take over due to poor form and robbing you of your growth in the target muscle.
If your goal is building muscle through hypertrophy 2 things are crucial in this process
1. Time under tension
2. Fully lengthening and shortening the muscle (Range of motion)
Time under tension or ‘TUT’ refers to the amount of time the target muscle is under stress and forced to lengthen and shorten/contract. It is widely believed that when training for hypertrophy a muscle should be under tension for minimum 40 seconds.
Range of motion simply means the amount of range the muscle is forced to go through with each movement and the goal should be to completely shorten and lengthen the muscle (just short of lockout) with every rep.
in concluding with a slightly lighter weight maintaining correct technique and tension on the muscle for a longer period of time you will grow far more muscle then throwing around weights that are to heavy to control. Remember check the ego at the door, you are in the gym to build your body and not impress onlookers.