Maybe you've been working out.
But you have stopped making progress.
What could it be?
It could be so many things but I will focus on just one here, since this series is called "ONE and DONE".
Have you ever considered changing your range of motion during exercises?
Most of us have been taught, or have seen others perform exercises in a way we think is correct.
So we do it that way for years and years.
But there might be a better way.
I learned that full range-of-motion exercises are the best way to perform exercises. Regardless of body shape, age, background, injury history etc..
In the past year I have had a breakthrough in my training. This has happened a few times to me over the years in the gym. (almost 20 years- Yikes!)
What I found was it's ok to change the range of motion. And there are some exercises that are much safer and more effective when the range of motion is altered. Often this range is a shortened one.
Let's look at the bench press, for example.
I've had shoulder issues for many years, starting with sports as a youngster.
Heavy bench pressing aggravated these issues multiple times.
I tried everything. I read any article I could. I asked other guys at the gym who were older, stronger, had more experience..etc.. some of the older guys even said just give it up, don't bench anymore unless you use a machine or dumbbells.
But I stumbled across an idea where I didn't have to do a full-range of motion bench press. I no longer had to show everyone in the gym that I could do it "properly" and go down to my chest and lock out.
What I found is that when I trained in a better range, the mid-range, that my chest muscles actually got worked. Not just my shoulders and triceps. This never happened. I also felt no pain in my shoulder like I normally did.
I tried this technique out with other exercises. And I was hooked. This changed my training immensely.
Less pain in the joints. More muscle. Score!
If you are feeling pain, and it's not just soreness and the good pain you should get from training. This is something to try out.
Now this is not ego-lifting. It's not about just loading up a ton of weight and barely moving it like you may see certain bro's at the gym do.
This is smart training for life.
Work in the range that suits you and your levers. Long arms and full range on bench press = pain in the shoulders.
Work smart AND hard. Not just hard to the point of constant pain and having to take pain pills or get surgery.
If you are new to training and you don't know much about range of motion, email me. We can talk about it. I'll help you understand and find what is best for your unique body.
email me at firstname.lastname@example.org