Arnold Schwarzenegger has always defied the limits and pushed his body to extremes to achieve his jaw-dropping physique. In a recent Arnold’s Pump Club newsletter, Schwarzenegger discussed how full range of motion and partial reps affect muscle growth.
Arnold Schwarzenegger is the epitome of the American dream. With his tenacious work ethic, he found success across a multitude of professions including bodybuilding, acting, and even politics. However, it wasn’t his naturally good looks or his accent that won him seven Mr. Olympia titles; rather, it was his constant drive for excellence and his relentless pursuit of being the best that shaped him into the legend he is today.
In terms of keeping his body in shape, Schwarzenegger is a firm believer in constantly moving. Even in retirement, he has retained his ‘you rest, you rust‘ mentality and makes sure to hit the gym daily. While he has admitted to toning it down on the weights, he is still just as addicted to working out as he was growing up.
Arnold Schwarzenegger Comapares Partial Reps With Full Range of Motion for Muscle Building
Schwarzenegger believes a full stretch and flex are essential components of muscle growth.
“If you ask Arnold, he’ll tell you that every rep in the gym requires a full stretch and flex.
The research? It suggests that Arnold’s method might not be the only way to grow. Research suggests that performing partial reps can still build muscle.”
According to ‘The Austrian Oak,’ randomized controlled trials showed that partial reps and full range of motion saw similar muscle-building results.
“Scientists reviewed 23 randomized controlled trials to determine how much range of motion influences muscle growth. Full and partial range of motion similarly affected muscle size, strength, body fat, and sports performance.”
Read more on Full vs. Partial Range of Motion Training – Which is Best?
Both lifting techniques aren’t considered equal as Schwarzenegger underlined that full range of motion improves strength and power.
“However, that doesn’t mean both techniques are completely equal. The research found that a full range of motion improves strength and power. Other studies have found that a full range of motion helps with technique, maximizes tension during an exercise, enhances flexibility, and improves sports performance.”
The newsletter states that when you dig deeper during workouts, the stretch portion of the exercise can also accelerate muscle growth.
“When you dig deeper, it appears Arnold was ahead of his time: the scientists found that emphasizing the stretch portion of the exercise might be the key to maximizing muscle growth.”
In addition, Schwarzenegger emphasizes that working ‘long muscle lengths’ can stimulate the release of proteins to help the muscles become bigger and stronger.
“Training from “long muscle lengths” stimulates the release of proteins (like mTOR) that help your muscles activate and become bigger and stronger. That means fully stretching your muscles on a movement — such as lowering all the way down on a pullup or bench press — and then finishing the lift by contracting your muscles as much as possible.”
When it comes to health, wellness, and fitness, Arnold Schwarzenegger’s opinions are highly sought after. Recently, the former seven-time Mr. Olympia champion detailed why high-intensity interval training serves as a natural testosterone booster. He has also opened up on the longevity benefits of Omega-3 fatty acids.
Even at 76 years old, Arnold Schwarzenegger remains infatuated with fitness and muscle growth. Even though partial reps have their place in training routines, he swears by the advantages offered by utilizing a full range of motion during workouts.
RELATED: Long-Length Partial Reps for More Muscle Mass
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