Deadlifts And Cardio Survival Clips and Stuff

**Teh El Macho** · Posted On: 4/22/2007 1:04pm

Originally Posted by Don Gwinn

Dialup is NOT going to allow it. Maybe I can get it at work tomorrow.

I'm shrinking both clips with moviemaker - the quality will not be as good, but both should come up to a much smaller size.

**Teh El Macho** · Posted On: 4/22/2007 1:14pm

Originally Posted by Cullion

I've been putting the weight on the floor and picking it up again.

Question is, is it really good to reduce the range of movement just to get a higher number ?

Well, you can pick the weight off the floor and back again. It's just the placement of your hips that's of concern. Since the bar is in front of your shins, there is a greater tendency to move your upper body forward (not as much as with squats). Putting the hips so low puts a lot of stress in the lower body. I gave it a try yesterday, and the difference is enormous.

Regarding whether using a shorter range of movement is good, it depends. Sometimes, you want to lift heavy and concentrate on the range of movement where the muscle is at its strongest.

Like in squats for example. I like to do both, ass to the floor as well as stopping where the quads are parallel to the floor. To me, they are both different exercises in which the amount of weight I can safely use for both is different. Think of them in terms of partial reps.

**Cullion** · Posted On: 4/22/2007 1:53pm

Thank you El Macho, I had not thought of it that way before.

My understanding of the physiological relationship between strength training and range of movement is not very clear. I have just been working on a sort of hunch that if I want 'functional' strength, then fullest range of movement involving the most possible muscles in my body (i.e. the reason why MAists are usually recommend to do compound exercises when they lift).

Do you know of any links to good explanations of the anatomy/physiology involved in how range of movement impacts the effect of weight training on a muscle fibre ?

**Emevas** · Posted On: 4/22/2007 3:09pm

You shorten the range of motion to your sticking point on the lift. Say, on your deadlift, you can lift the bar 3 inches off the ground, but after that it stops. What you do is set the rack up to that sticking point (3 inches) and train from there, because obviously that's where your strength fails. You train this with much heavier weight, due to the reduced range of motion, for 2-3 weeks, increasing the weight more and more. Eventually, you build up enough strength at this part of the lift that, when you hit it on the regular deadlift, you clear through it, as you've strengthened that part of the lift.

It's the principle of "partials".

**KhorneliusPraxx** · Posted On: 4/22/2007 9:52pm

Originally Posted by Don Gwinn

Dialup is NOT going to allow it. Maybe I can get it at work tomorrow.

Ditto

**Bang!** · Posted On: 4/22/2007 10:45pm

Originally Posted by Cullion

Do you know of any links to good explanations of the anatomy/physiology involved in how range of movement impacts the effect of weight training on a muscle fibre ?

There are two things to bear in mind here: Muscle length (in general) and strength curves for different muscles/joints.

It's very clear that muscles are strongest when they're at about a medium level of contraction. They're weakest at both extremes.

The strength curve for any given movement is often similar. An easy example is the muscles that help you flex your arm. They like it best when your elbow is bent about 90 degrees. Less than that becomes a little more difficult. More than that becomes a lot more.

So while you might be tempted to interpret "functional" training as taking the bicep through its entire range of motion, this is actually only one variation of the movement. To stick exclusively to it is going to limit your strength gains. In reality, you would have to work on both your strongest points and your weakest points. How much time you spend on each is a little more complicated.

As far as "functional training" goes, the truth is that something is only functional insofar as it applies to what you're doing. It's a term that's usually bandied about as an antidote to bodybuilding-style programs for those who simply want general fitness. In reality, it has to take into account your specific needs and goals.

**KhorneliusPraxx** · Posted On: 4/23/2007 8:02am

Rebecca Rush,
I never heard of you before this day. I am, from this day forth, obsessed with you.

Luv,
KP

**Teh El Macho** · Posted On: 4/23/2007 12:32pm

Yo.

For those of you still in dial-up purgatory, I'm going to be uploading files of 20MB and less (whenever possible) instead of the usual high-quality ones. I don't think (and maybe I'm wrong with this one) that people are/were planning to take the HQ, burn them on DVD and pop them on their TVs.

Most of you, if not all, will be looking at these clips from their PCs, and the material in them do not really require a high definition for them to be valuable (plus you can still see the ladies in the "cardio survival" clip). I think this is the most that these clips can be reduced without looking shitty.

So, anyways, here he go again. Please let me know guys if you still have problems downloading them.

Mike Davies' The Fitness Factory - Cardio Survivor (13.5MB, 79kbs bit rate, 320x240)
http://www.megaupload.com/?d=9686RTIW

Rick Walker's Deadlift 101 (13.3MB, 96kbs bit rate, 320x240)
http://www.megaupload.com/?d=62OUYGGG