Tip Big ROM Bigger Gains Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Big ROM Bigger Gains Here' s why range of motion is so important for gaining muscle mass Do your favorite exercises pass the test by Charles Staley December 5, 2018August 18, 2019 Tags Bodybuilding, Tips, Training What s the best exercise for _______ Common question. If you're trying to choose between a couple of different exercises for a muscle group, keep this guideline in mind: The best exercises permit a large range of motion. Growing muscle requires that you perform work, which is technically defined as displacing a mass over a specific distance. So when comparing two similar movement options, the one that involves more ROM will be superior to the smaller ROM option. For muscle-building and calorie burning purposes, a deep squat or leg press will build more muscle than a shallow version of the exercise. A conventional barbell bench press will be more effective than a board press. A deficit deadlift (see video) will be a better choice than a block pull. Needless to say, static exercises that involve literally no ROM – such as planks and wall sits – are the worst possible choices for better body comp. Now I already know what you're thinking: "But Charles, when I shorten the ROM I can use more weight, so doesn't that offset the disadvantages of using less ROM?" And the answer is, "Yes... sort of." While the ability to use more weight does partially justify the use of reduced ROM, there are still at least two problems with the idea: More weight = more orthopedic wear and tear. If you can get better results with less weight, why not take that option? Much of the muscle-building effects of a specific exercise arise from stretch tension that occurs when you do your exercise with full ROM. That's why Romanian deadlifts (below) are such an effective hamstring drill. On the other hand, when you do board presses, your pecs never reach a stretched position, which means they won't experience much hypertrophy stimulus. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Are You Ready to Olympic Lift The O-lifts are getting more popular, but some folks are jumping into them too fast. Here's how to know if you're ready. Tips, Training, Weightlifting Christian Thibaudeau February 6 Training Bulletproof That Back More ways to keep your back strong, healthy, and ready for more plates. Check it out. Back, Bodybuilding, Powerlifting & Strength, Training Eric Cressey June 4 Training Build 360 Degree Strength Take the flexibility test, then use a unique exercise to build strength in new body positions. Your squat and deadlift will thank you. Mobility, Powerlifting & Strength, Training Max Shank November 28 Training Tip Do Crunches But Follow This Rule Many experts consider the crunch unsafe, but it can still be a good ab exercise if you follow a simple rule. Check it out. Tips, Training Joseph Brigley February 25