3. A New Training Method to Avoid Injuries
Article: A New Training Method to Avoid Injuries
Author: Peter Sisco
Publisher: Precision Training
If you've been around a gym very long and talked to a few of the regulars, you'll soon discover nearly
everyone, it seems, is nursing some kind of injury. Sometimes it's a recent pull or strain and sometimes it's a “bad knee” or “bad
shoulder” from an injury many years ago.
The sad thing is these limitations never had to exist. There are simple ways to avoid injuries and
one of them is fantastically effective at building muscle. What? A safer way to lift that increases muscle building? Yes.
Warm-up and Focus
First of all, before you do any heavy lifting you should do a two part warm-up. The first part consists
of a general warming of the whole body by doing ten to fifteen minutes on a treadmill, LifeCycle® or similar cardio exercise.
The actual time will vary depending on your age, level of conditioning and even the temperature of
the gym. A college athlete can warm up in five minutes, whereas a person whose is 50-something might require 15 or 20 minutes to feel ready for
an intense workout.
Only you can subjectively evaluate when you are sufficiently warmed up. The object is to get blood
flowing vigorously though the body and also permit you a few minutes to mentally focus on the lifts you will be doing and the goals you want to
achieve.
Don't underestimate the value of “psyching” yourself before a weightlifting workout. Productive
strength training comes from progressively overloading your muscles. That means today's workout needs to be better than your last workout. Like
anything else in life, making improvement requires focus and a sense of purpose. Use your time on the treadmill to do both.
Specific Muscle Warm-up
With your whole body warmed-up it is time to move to your first weightlifting exercise. This is a
revolutionary method to maximize the intensity of your workouts while minimizing the chances of injury. To get the most benefit and reduce the
risk of injury, you'll need to warm up a specific way.
Use a weight that is one third to two thirds of the goal weight you will be lifting today. Lift this
weight through only half the range of motion you normally would: the stronger half. For example, on the bench press lift the weight from your
position of furthest reach to half way down, then back up. Avoid the lower half of the movement. Perform this muscle-specific warm-up for 10 to
12 reps.
These half-range warm-ups can be performed on virtually every common exercise. They are the perfect
warm-up for the following strongest range partial repetitions.
Strongest Range Partials
So much has been written about getting a “full range of motion” during exercise that many
people have not examined what the trade-offs are between full range and partial range of motion. The fact is, “partials” have been
used for over a century as a means to maximize the intensity of exercises and break through training plateaus. Doing some partial, strong range
bench presses with 300 pounds can provide growth stimulation that a full range rep with 200 pounds can never do.
What is becoming more apparent is that this type of training can also prevent injuries. The vast majority
of injuries occur in the weakest range of motion. For example, the bottom of the squat position is places outrageous stress on the knees and bottom
of the bench press position can tear the ligaments and tendons of the upper arm and shoulder.
By contrast, when a power rack or Smith machine is used to limit the range of motion to only the strongest and
safest part of the movement, enormously more weight can be used to safely target the same muscles. How much more? I work with clients who have
build up to 600+ pound partial bench presses, 1,000+ pound barbell shrugs and 3,000+ pound leg presses. (My 13-year-old daughter can do 1,000
pound partial leg presses.)
What percentage of range must you use to get results?
Perhaps surprisingly, the range of motion needs to be somewhere between very little and none. Studies
have been done with bodybuilders and with golfer's that demonstrated that increases in strength (even some full range strength), muscle size and
athletic performance could all be achieved with very heavy exercises using zero range of motion.
That's right, a static hold in the strongest range of motion can trigger substantial muscle adaptation
and improved, sport-specific performance. The golfer's using this method increased their overall strength as measured in 12 muscle groups by and
average of 84% and added up to 30 yards to their drives. (A movement that truly uses a full range of motion.) They did this in an average of 6.6
very brief workouts spread over several weeks.
Try This On Your Next Workout
Here are two common exercises you can try using strong range partial reps. Please note, it is very
important to limit the range of motion using this method because the weight you will use are heavier than your usual lifts. The best way to limit
range is to use a power rack or Smith machine. A very reliable spotter can also be used, but you must have absolute confidence in him.
Bench Press
Perform a warm-up as described above.
Place the bar inside the power rack so it is resting about 6 inches below your farthest reach. Place
150% of your normal bench press weight on the bar. Using a shoulder-width grip, press the bar off the supports and perform 12-15 reps. Do not
lock out and do not let the bar all the way down to the supports.
Rest 30-90 seconds and increase the weight and perform another set. Keep increasing the weight until
you can only perform 3 repetitions. You'll be amazed at how much you can lift! An tomorrow you'll feel like you truly got an honest chest workout.
Lat Pulldown
Perform a warm-up as described above.
Position the seat under the lat pulldown so that you can just reach the bar with your arms fully extended.
Select a weight that is 150% more than your normal lat pulldown weight. Using a wide, overhand-grip, pull the bar down 4 inches (Tip: look at
the weight stack to measure the distance.) and perform 12-15 reps.
Rest 30-90 seconds and increase the weight and perform another set. Keep increasing the weight until
you can only perform 3 repetitions. Don't be surprised if you can lift the entire stack. I work with clients who can now do 300+ pound partial
range pulldowns…with one arm!
Try this method of warm-up and safe range training. You'll avoid needless injuries and maximize the
intensity and efficiency of your workouts. Intensity ensures that every exercise is productive. Efficiency reduces the wear and tear on your body
and decreases your recovery time between workouts
All the best,
- Pete
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Train Smart teaches everything you need to know to for mass and strength gains from every workout - This is revolutionary
! Learn more
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Peter Sisco is co-author of Power Factor Training, Static Contraction Training and Train Smart.
He is also the editor of the five-book "Ironman's Ultimate Bodybuilding" series.
