Range of Motion

Just about everyone in the fitness field advocates for using a full range of motion during strength training. I tend to agree with that, but always keep in mind that range of motion is a tool, just like every other training variable.
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💥 As this study shows, using a full ROM leads to more muscle damage which will require a longer recovery time before the next training session. Therefore, the occasional reduced range of motion session might not be a bad thing if you’re looking to boost the training frequency for a given muscle.
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💥 Now, keep in mind that for many muscles, a reduced ROM probably isn’t optimal for growth. However, if you’re finding that you’re too sore to hit a muscle group at least twice a week, try adding in some shorter ROM work to see if that helps you work around some soreness.
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🤓 Reference: Baroni, B. M., Pompermayer, M. G., Cini, A., Peruzzolo, A. S., Radaelli, R., Brusco, C. M., & Pinto, R. S. (2017). Full range of motion induces greater muscle damage than partial range of motion in elbow flexion exercise with free weights. The Journal of Strength & Conditioning Research, 31(8), 2223-2230.