I switched to full range training about 4 years ago and I’m glad I did because I healed chronic knee pain and became much more flexible and agile overall. You’ve just convinced me however to start training mid-range training again too. I’m looking forward to trying your pyramid method.
This is exactly why the conjugate method (Westside and similar schools of thought) is so big on accommodating resistance for heavy compound movements. Chains and bands let you manipulate resistance curves in ways that allow for the entire range to be challenged in one go.
This explains why my legs got stronger from ice skating. I had been doing leg day 3x per week. But i dropped leg day to 1x/week because I couldn’t work it in. I got stronger which was surprising because even though I do a lot of squatting/lunging in skating, it was in a very limited range of motion.
If you're squating 3 times a week, that's once every 2 days. If you're skating in between depending on intensity, that leaves little time for recovery. Your strength gains as such, may also be due to a more sufficient recovery time.
@ that would be the case. But when I was doing legs 3x/week I was skating only once per week. Then I changed my routine to skate 3x/week and do legs 1x/week. So I didn’t really change how much time I was doing legs. I just changed how I was exercising.
Love it. Been doing this already without really thinking about the science. I'm obsessed with full range, but when I get to my real working sets, I can't manage it. So I do all my warmup sqats ATG, but give up on that goal for my really heavy sets just because I can't quite do it. Turns out, that's what I should have been doing anyways :)
How about using heavy chains, that would mostly rest on the floor at full range. Or resistance bands, then you could get a variable load. I think I learned this from some documentary or similar about a New Jersey gym
Yeah chains are great. However they have many limitations and in many ways they are different in to just performing a part of a range. I think of them as a great tool, but they certainly don't cover it all and for all movements.
I strongly recommend the interview with Rob Wolff and US gymnastic coach Summers done many years ago. 1:10 ratio of muscle to tendon adaptation. And his approach is really what most people should do in order to achieve the highest strength per bodyweight as well as full range ability.
1) I once used a legpress machine with a "boost" feature, that basically just added 15-20 kg only in the top half. It was just a weight with a lever, but with a longer cable than the main weights. The main weights were done by sticking a pin into the desired hole. 2) I mostly do calisthenics without any additional weights. I usually start with the more difficult (full ROM) variants, and then do an easier variant and/or less ROM as I get tired. I don't feel the need to add weight for partial reps right after I've done full ROM and can't do any more full ROM reps.
Yes, these machines are definitely a step in the right direction. However, they also come with certain limitations. In calisthenics, there’s always a specific part of the range that is more challenging to overcome. Focusing on exercises and ranges that target this weak point will significantly enhance your overall strength. So I would keep the first part of my program for those 'hard' ranges and then go on full range movements.
Excellent video raising some points that seem like common sense but I've never seen talked about elsewhere, where the focus has often been - as you point out - training with full range of motion only.
I don't think it does. Hypertrophy is linked more with factors like proximity to failure in every set and the volume of the program rather than intensity (strength). If you want science-based recommendations on that you can check my in-depth hypertrophy video series.
@@YiannisChristoulas Well, some believe mechanical tension is paramount and so, some muscles don't benefit from a deep stretch and other do but even then the sweet spot where the sum of active and passive tension is maximized probably happens with a slight stretch, rather than extreme. If this is correct, then, yes, it also matters for hypertrophy. Also, the type of adaptations resulting from full range (with a big stretch) seem to plateau rather quickly.
I agree. It would be great to see some studies on that topic. Hypertrophy does't always directly translate to strength and strength many times, especially on mid ranges, is more associated with power and velocity. It be interesting to see studies exploring that topic.
I understand where you're coming from in this vid, and have never thought about it this way before, so thank you. I've read that contraction speed is indicative of 1rm. If that is the case, could concentrating on acceleration through each rep counter the effects discussed in this video?
I can understand the logic here, but I'm not sure the "range pyramid" is really the way to go about it. Given that we know strength is (roughly speaking) a combination of muscle size and neural adaptation, my intuition tells me that applying periodization would yield better "mid range strength" results than intermixing ranges per workout. For example, doing a hypertrophy phase for a certain number of weeks, followed by a specificity phase which in this case is training for strength in the mid/high range (under the assumption that the hypertrophy phase covers the low range). What are your thoughts?
Thank you for the great content! You’ve definitely earned yourself a subscriber. A quick question: you have a lot of content on stretching techniques, but I wasn’t able to find much on stretching routines. Could you do a video for a full leg stretching routine at a beginner, intermediate, and advanced level?
Thanks for the support! I offer complete, science-based flexibility programs with a ton of information so I can't offer them here as well. It would be conflicting interest for me and also very dishonest for those that purchased my programs so far. However, using the information provided on my channel you can elevate your training program and like many others achieve your flexibility goals. I hope you understand
I use a Vitruvian Trainer+ using the Echo mode, which is isokinetic and continually changes the weight in the concentric (I just push/pull as much as I can and it keeps adjusting the weight through the entire range) and then does a % (100-130% that I can choose) for the eccentric reverse mirroring the weight used on the way up but at the % for the way down. That should effectively give full benefits at each part of the range, correct?
Hmmmm, I've looked on their website, so they've just replaced weights by servo motors. And software just tells the servomotors how much torque to apply to the cable. This makes a lot of sense.
@ it’s pretty neat. I never have to think about how much weight to load anymore, which simplifies everything. I can just set the difficulty and it’ll scale and make it harder so it gets me to a certain area of reps.
@@jstheoriginal I'm sceptical about gadgets in general, especially fitness gadgets, but here the technology actually has added value for multiple reasons, and I like the idea. Man, finding out how much you can lift in seconds without racking weights and clunking noise, is something you can't really do otherwise. It would be nice if it were open source, without a subscription model, though.
I did nothing but end range squats for a year. Pro: my knee stopped hurting. Con: my squat got weaker, especially in the upper range. I like this idea of purposefully balancing them.
Makes sense, and that was exactly the findings (regarding strength) by the study on 03:09 . Let me know if you try the range pyramid. I'd love to hear your thought on it
very interesting analysis, do you think full range exercises also affects hypertrophy? do you consider to apply the same type of training if that's the goal?
Thank you! When it comes to hypertrophy, there's so much room for improvement simply by sticking to the basics (check out my hypertrophy video series). I wouldn’t worry about incorporating anything overly complex or sophisticated. Hypertrophy is one of the simplest and most straightforward functions of the human body and most predominant factors affecting it are proximity to failure, volume, nutrition and recovery.
Exactly. Especially in bodyweight movements there’s always a hard part that is the sticky point hindering progress. In my calisthenics exercises I always spend the first part of my training developing my strength on those ranges without wasting energy in full movements. The second part of my workout is all about doing full range and combining the movement
I think its not nesessary to increase the weight to the different angles, as if u increse the acceleration instead. I bet U actually want more performanse on those day to day angles, not just slow. At the end F=ma, so F can get even greater by increasing a.🤩
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
I switched to full range training about 4 years ago and I’m glad I did because I healed chronic knee pain and became much more flexible and agile overall. You’ve just convinced me however to start training mid-range training again too. I’m looking forward to trying your pyramid method.
This is exactly why the conjugate method (Westside and similar schools of thought) is so big on accommodating resistance for heavy compound movements. Chains and bands let you manipulate resistance curves in ways that allow for the entire range to be challenged in one go.
Resistance bands offer more resistance in the short and mid ranges of motion. Combining them with weights is a good way to implement this.
This explains why my legs got stronger from ice skating. I had been doing leg day 3x per week. But i dropped leg day to 1x/week because I couldn’t work it in. I got stronger which was surprising because even though I do a lot of squatting/lunging in skating, it was in a very limited range of motion.
If you're squating 3 times a week, that's once every 2 days. If you're skating in between depending on intensity, that leaves little time for recovery. Your strength gains as such, may also be due to a more sufficient recovery time.
@ that would be the case. But when I was doing legs 3x/week I was skating only once per week. Then I changed my routine to skate 3x/week and do legs 1x/week. So I didn’t really change how much time I was doing legs. I just changed how I was exercising.
Love it. Been doing this already without really thinking about the science. I'm obsessed with full range, but when I get to my real working sets, I can't manage it. So I do all my warmup sqats ATG, but give up on that goal for my really heavy sets just because I can't quite do it. Turns out, that's what I should have been doing anyways :)
How about using heavy chains, that would mostly rest on the floor at full range. Or resistance bands, then you could get a variable load. I think I learned this from some documentary or similar about a New Jersey gym
Yeah chains are great. However they have many limitations and in many ways they are different in to just performing a part of a range. I think of them as a great tool, but they certainly don't cover it all and for all movements.
I strongly recommend the interview with Rob Wolff and US gymnastic coach Summers done many years ago. 1:10 ratio of muscle to tendon adaptation. And his approach is really what most people should do in order to achieve the highest strength per bodyweight as well as full range ability.
1) I once used a legpress machine with a "boost" feature, that basically just added 15-20 kg only in the top half. It was just a weight with a lever, but with a longer cable than the main weights. The main weights were done by sticking a pin into the desired hole.
2) I mostly do calisthenics without any additional weights. I usually start with the more difficult (full ROM) variants, and then do an easier variant and/or less ROM as I get tired. I don't feel the need to add weight for partial reps right after I've done full ROM and can't do any more full ROM reps.
Yes, these machines are definitely a step in the right direction. However, they also come with certain limitations. In calisthenics, there’s always a specific part of the range that is more challenging to overcome. Focusing on exercises and ranges that target this weak point will significantly enhance your overall strength. So I would keep the first part of my program for those 'hard' ranges and then go on full range movements.
Excellent video raising some points that seem like common sense but I've never seen talked about elsewhere, where the focus has often been - as you point out - training with full range of motion only.
One of my favorite RUclips channels these days! Great work Yiannis!
Happy to hear that! Thanks!
What about hypertrophy? Does doing full range limit hypertrophy because you have to use lesser weight vs non full range?
I don't think it does. Hypertrophy is linked more with factors like proximity to failure in every set and the volume of the program rather than intensity (strength). If you want science-based recommendations on that you can check my in-depth hypertrophy video series.
@@YiannisChristoulas Well, some believe mechanical tension is paramount and so, some muscles don't benefit from a deep stretch and other do but even then the sweet spot where the sum of active and passive tension is maximized probably happens with a slight stretch, rather than extreme. If this is correct, then, yes, it also matters for hypertrophy. Also, the type of adaptations resulting from full range (with a big stretch) seem to plateau rather quickly.
Very interesting info. Thank you for posting.
@@Egoliftdaily Glad you liked it!
Interesting! I'm curious about how this relates to new studies about training muscles at stretched positions for hypertrophy.
I agree. It would be great to see some studies on that topic. Hypertrophy does't always directly translate to strength and strength many times, especially on mid ranges, is more associated with power and velocity. It be interesting to see studies exploring that topic.
This is really excellent
I understand where you're coming from in this vid, and have never thought about it this way before, so thank you.
I've read that contraction speed is indicative of 1rm. If that is the case, could concentrating on acceleration through each rep counter the effects discussed in this video?
I can understand the logic here, but I'm not sure the "range pyramid" is really the way to go about it. Given that we know strength is (roughly speaking) a combination of muscle size and neural adaptation, my intuition tells me that applying periodization would yield better "mid range strength" results than intermixing ranges per workout. For example, doing a hypertrophy phase for a certain number of weeks, followed by a specificity phase which in this case is training for strength in the mid/high range (under the assumption that the hypertrophy phase covers the low range). What are your thoughts?
Thank you for the great content! You’ve definitely earned yourself a subscriber.
A quick question: you have a lot of content on stretching techniques, but I wasn’t able to find much on stretching routines. Could you do a video for a full leg stretching routine at a beginner, intermediate, and advanced level?
Thanks for the support! I offer complete, science-based flexibility programs with a ton of information so I can't offer them here as well. It would be conflicting interest for me and also very dishonest for those that purchased my programs so far. However, using the information provided on my channel you can elevate your training program and like many others achieve your flexibility goals. I hope you understand
I use a Vitruvian Trainer+ using the Echo mode, which is isokinetic and continually changes the weight in the concentric (I just push/pull as much as I can and it keeps adjusting the weight through the entire range) and then does a % (100-130% that I can choose) for the eccentric reverse mirroring the weight used on the way up but at the % for the way down. That should effectively give full benefits at each part of the range, correct?
Hmmmm, I've looked on their website, so they've just replaced weights by servo motors. And software just tells the servomotors how much torque to apply to the cable.
This makes a lot of sense.
@ it’s pretty neat. I never have to think about how much weight to load anymore, which simplifies everything. I can just set the difficulty and it’ll scale and make it harder so it gets me to a certain area of reps.
@@jstheoriginal I'm sceptical about gadgets in general, especially fitness gadgets, but here the technology actually has added value for multiple reasons, and I like the idea.
Man, finding out how much you can lift in seconds without racking weights and clunking noise, is something you can't really do otherwise.
It would be nice if it were open source, without a subscription model, though.
I did nothing but end range squats for a year. Pro: my knee stopped hurting. Con: my squat got weaker, especially in the upper range. I like this idea of purposefully balancing them.
Makes sense, and that was exactly the findings (regarding strength) by the study on 03:09 . Let me know if you try the range pyramid. I'd love to hear your thought on it
@@YiannisChristoulas It'll be a while yet. I'm still recovering from a groin pull. But yes, I'll give it a shot next cycle
very interesting analysis, do you think full range exercises also affects hypertrophy? do you consider to apply the same type of training if that's the goal?
Thank you! When it comes to hypertrophy, there's so much room for improvement simply by sticking to the basics (check out my hypertrophy video series). I wouldn’t worry about incorporating anything overly complex or sophisticated. Hypertrophy is one of the simplest and most straightforward functions of the human body and most predominant factors affecting it are proximity to failure, volume, nutrition and recovery.
Clear. Thank you.
@@Grunfeld 🙏
This explain a lot of calisthenic biomechanic skills in athletes different in height
Exactly. Especially in bodyweight movements there’s always a hard part that is the sticky point hindering progress. In my calisthenics exercises I always spend the first part of my training developing my strength on those ranges without wasting energy in full movements. The second part of my workout is all about doing full range and combining the movement
I think its not nesessary to increase the weight to the different angles, as if u increse the acceleration instead. I bet U actually want more performanse on those day to day angles, not just slow. At the end F=ma, so F can get even greater by increasing a.🤩
Flywheel training would solve this and many more problems classic lifting has.
🏆
😂
Bro doesn’t even look like he works out
complete nonsense, most non scientific so called scientific video
@@Fraz_007 which part of it is inaccurate or false in your opinion?
Skata na fas rey vlaka! Great video!