Ranges of Motion for some exercises.

[delta9]

I read an article a while back about a great way to add intensity and gains in a workout.

Here's 3 techniques combined into 1 set. Full Range of Motion, Partial Range of motion, and Static Holds.

For example doing pull-ups, let's say you can only do 6 full range motion up and down, once you can no longer to 6 you go only half-way or partial way, and then once you can no longer move you hold the static position untill you can no longer hold and relax and come down.

What do you guys think? FPS-Full ROM, Parital ROM, and Static. It's a great way to incrementaly move up in some exercises. I've tried it a few times and it's very tough mentally because you usually think your done at that point but you go beyond it and go a bit farther.

[Coach Wilson]

Taima-
Something will work for everyone. In my opinion, I do full range of any exercise, because of S.A.I.D.. I do not want to shortchange my nervous system by doing half of the exercise. You can vary intensity and difficulty in many ways, but i would stick to the action that you are trying to perform in its' fullest range o get the most benefit. What is your goal with the pull-ups? IOW what are you trying to gain, and to what end? Hope to hear from you soon. Smile.

Always,

Joseph

[delta9]

Telling my goal in life will make more sense. I want to experience super strenght and a super conditioned body not just because I want to play various types of sports and be an mma fighter but to explore what I"m capable of and see where I go from there.

I've applied this technique for pull-ups and hand-stand push ups and it worked greatly. Because of it's intensity level only 1 set is required and I did it only 3 times a week, I also used it to make my technique better in the exercises.

[Joseph David]

Taima,

In any exercise there are varius components that you can toggle for greater performance. Intensity is just one of those variables. CST is a methodology is to create a healthy structure first. We call that cleaning the slate through joint mobilty. As we develope our potential range of motion and the coordination to stabilize through that range, we then can work on function. This is developing incremental progression of increasngly sophisticated movements that are part of a particular movement family. We can further our functional development through loaded strength training. Taking this into consideration, we have sophistication, density, and intesity as variables we can toggle in a given exercise set. :)