Question regarding weight lifting & appropriate weights

[Joss]

All,

I find that I have different max weight tolerance on different portions of the range of movement. For example, on the overhead press, I can press heavier weights if I don't bring the handles down to my shoulder height. Similarly, for lat pulls, I can pull heavier weights if I don't bring them as far back as I would with lighter weights.

Generally, what should I do? Heavy weights & limited range of motion, or the other way round?

Ultimate goal is overall functional fitness & muscle mass.

Thanks,

JD

 

[roughedges]

All,

I find that I have different max weight tolerance on different portions of the range of movement. For example, on the overhead press, I can press heavier weights if I don't bring the handles down to my shoulder height. Similarly, for lat pulls, I can pull heavier weights if I don't bring them as far back as I would with lighter weights.

Generally, what should I do? Heavy weights & limited range of motion, or the other way round?

Ultimate goal is overall functional fitness & muscle mass.

Thanks,

JD

Personally, I'd go with "the other way around", slowly building up to heavier weights at full range of motion. This will also have the benefit of working your muscles through their entire range of motion and be much less likely to cause any joint or tendon damage.

Back when I was regularly lifting weights, I was military pressing nearly as much as I was bench pressing. My muscles could handle it just fine but, unfortunately, my joints could not and I ended up with tendonitis and an easily dislocatable shoulder. Ever since, I'm about the slow and steady philosophy. And at least my shoulder no longer pops out any time the wind blows too hard. :thumbup:

 

[mnyshrpknvs]

All,

I find that I have different max weight tolerance on different portions of the range of movement. For example, on the overhead press, I can press heavier weights if I don't bring the handles down to my shoulder height. Similarly, for lat pulls, I can pull heavier weights if I don't bring them as far back as I would with lighter weights.

Generally, what should I do? Heavy weights & limited range of motion, or the other way round?

Ultimate goal is overall functional fitness & muscle mass.

Thanks,

JD

I would slowly work up in moderate to heavier weight with compound movements including chin-ups, bent bar rows, deadlifts, power cleans, squats, close grip bench and military press. Try using these instead of isolation movements as these will give you functional strength, conditioning and mass. Keep your reps from 5-9 and every time you increase weight, go back to 5 reps. Work up to 9 with that weight, then start with a heavier weight for 5 again. This will give your tendens time to strengthen with the muscle. Muscle will strengthen quicker and this is where injuries occure.

 

[TKAZ]

You should never shorten a range of movement to accommodate a heaver weight.

also keep very strict form, no jerky movements or fast (throwing) the weight to accommodate heaver weight.

always slow and steady will win the race and get the best results the safest way.

 

[mnyshrpknvs]

You should never shorten a range of movement to accommodate a heaver weight.

also keep very strict form, no jerky movements or fast (throwing) the weight to accommodate heaver weight.

always slow and steady will win the race and get the best results the safest way.

Totally agree. Partials are used in conjunction with full range and are specific to passing certain sticking points in a movement. Full range, good form is the best way to train. Even if you have to move down in weight.:thumbup:

 

[gazz98]

I agree. Lighter weights for the whole range of motion. You need to build up all the little stabilizer muscles that go into executing the full range of motion. Don't use a herky jerky motion, control the weight throughout the entire movement. Proper form is important and use a spotter. Don't wind up like that RB at USC who almost crushed his windpipe a year or so ago.