[{"data":1,"prerenderedAt":714},["ShallowReactive",2],{"lexique-en-range-of-motion-rom":3,"lexique-all-en":354,"lexique-trans-en-range-of-motion-rom":708},{"id":4,"title":5,"body":6,"description":344,"extension":345,"lang":346,"letter":347,"meta":348,"navigation":349,"path":350,"ref":12,"seo":351,"stem":352,"__hash__":353},"lexique/lexique/en/range-of-motion-rom.md","Range of motion (ROM)",{"type":7,"value":8,"toc":332},"minimark",[9,13,18,30,33,36,39,42,47,50,84,86,93,95,99,165,167,171,175,178,182,185,189,192,196,199,203,206,208,212,215,240,251,253,257,260,292,294,298,315,317,321],[10,11,5],"h1",{"id":12},"range-of-motion-rom",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,25,26,29],"p",{},[22,23,24],"strong",{},"Range of motion"," (ROM) is the ",[22,27,28],{},"amplitude through which a joint or muscle can move"," during a movement. In strength training, it refers to the distance the load (or your body) travels between the start and end positions of a rep.",[19,31,32],{},"Working through full ROM means using the full available motion the joint and muscle allow.",[34,35],"blockquote",{},[19,37,38],{},"💡 ROM is one of the most underrated training variables, yet one of the most powerful for both hypertrophy and joint longevity.",[40,41],"hr",{},[43,44,46],"h3",{"id":45},"why-is-full-rom-important","Why is full ROM important?",[19,48,49],{},"Working through full ROM provides several major benefits:",[51,52,53,60,66,72,78],"ul",{},[54,55,56,59],"li",{},[22,57,58],{},"More hypertrophy",": full ROM = more time under tension and more mechanical stress",[54,61,62,65],{},[22,63,64],{},"Better strength in lengthened position",": where injuries often happen",[54,67,68,71],{},[22,69,70],{},"Functional mobility maintained",": muscles stay extensible",[54,73,74,77],{},[22,75,76],{},"More motor control",": the brain learns to manage the entire trajectory",[54,79,80,83],{},[22,81,82],{},"Lower long-term injury risk",": stronger and longer tissues",[34,85],{},[19,87,88,89,92],{},"⚠️ Recent studies (Maeo et al. 2021, Pedrosa et al. 2022) show that ",[22,90,91],{},"training in the lengthened position is even more hypertrophy-effective than full ROM"," in some cases.",[40,94],{},[43,96,98],{"id":97},"full-rom-vs-partial-rom","Full ROM vs Partial ROM",[100,101,102,117],"table",{},[103,104,105],"thead",{},[106,107,108,112,114],"tr",{},[109,110,111],"th",{},"Type of ROM",[109,113,17],{},[109,115,116],{},"When to use",[118,119,120,132,143,154],"tbody",{},[106,121,122,126,129],{},[123,124,125],"td",{},"Full ROM",[123,127,128],{},"Maximum amplitude available",[123,130,131],{},"Default option, always",[106,133,134,137,140],{},[123,135,136],{},"Partial (lengthened position)",[123,138,139],{},"Bottom half of the range",[123,141,142],{},"Excellent for hypertrophy",[106,144,145,148,151],{},[123,146,147],{},"Partial (shortened position)",[123,149,150],{},"Top half of the range",[123,152,153],{},"Limited usefulness, ego-lifting risk",[106,155,156,159,162],{},[123,157,158],{},"Lockout",[123,160,161],{},"Final inches of the rep",[123,163,164],{},"Specific work for powerlifting",[40,166],{},[43,168,170],{"id":169},"examples-of-rom-by-exercise","Examples of ROM by exercise",[14,172,174],{"id":173},"squat","Squat",[19,176,177],{},"✅ Full ROM = thighs at least parallel to the floor (or \"ass to grass\" if mobility allows). Stopping at quarter-squat is missing 70% of the value.",[14,179,181],{"id":180},"bench-press","Bench Press",[19,183,184],{},"✅ Full ROM = bar lightly touching the chest, then full lockout. Stopping a few inches short = lost work for the pecs in their stretched position.",[14,186,188],{"id":187},"deadlift","Deadlift",[19,190,191],{},"✅ Full ROM = bar from the floor to full hip lockout. Don't shorten the start (rack pulls have their place but are not deadlifts).",[14,193,195],{"id":194},"pull-up","Pull-up",[19,197,198],{},"✅ Full ROM = arms fully extended at the bottom, chin clearly above the bar at the top.",[14,200,202],{"id":201},"bicep-curl","Bicep Curl",[19,204,205],{},"✅ Full ROM = full elbow extension at the bottom, total contraction at the top. Half-reps are biceps killers.",[40,207],{},[43,209,211],{"id":210},"the-case-of-personal-mobility","The case of personal mobility",[19,213,214],{},"Anatomical ROM varies between individuals. Factors that influence it:",[51,216,217,223,229,235],{},[54,218,219,222],{},[22,220,221],{},"Joint anatomy"," (femur length, hip socket angle, etc.)",[54,224,225,228],{},[22,226,227],{},"Soft tissue flexibility"," (muscles, tendons, fascia)",[54,230,231,234],{},[22,232,233],{},"Specific mobility"," (ankle, hip, shoulder)",[54,236,237],{},[22,238,239],{},"Recent injury history",[19,241,242,245,246,250],{},[22,243,244],{},"Don't compare yourself to anyone else",": aim for full ROM ",[247,248,249],"em",{},"given your anatomy",". Some people will never squat ass-to-grass without compensating, and that's fine.",[40,252],{},[43,254,256],{"id":255},"how-to-improve-your-rom","How to improve your ROM",[19,258,259],{},"Concrete strategies:",[51,261,262,268,274,280,286],{},[54,263,264,265,267],{},"✅ ",[22,266,233],{},": 10-15 minutes / day on weak joints",[54,269,264,270,273],{},[22,271,272],{},"Active stretching"," after sessions",[54,275,264,276,279],{},[22,277,278],{},"Lighter loads"," with full ROM rather than heavy partials",[54,281,264,282,285],{},[22,283,284],{},"Tempo work",": control the eccentric phase to use the full amplitude",[54,287,264,288,291],{},[22,289,290],{},"Ankle, hip, thoracic spine work"," (the 3 most-limited joints)",[40,293],{},[43,295,297],{"id":296},"common-mistakes","Common mistakes",[51,299,300,303,306,309,312],{},[54,301,302],{},"❌ Cutting ROM to load more (ego lifting)",[54,304,305],{},"❌ Comparing your ROM to a friend's without accounting for anatomy",[54,307,308],{},"❌ Forcing a ROM your mobility doesn't allow (=> injury)",[54,310,311],{},"❌ Skipping mobility work",[54,313,314],{},"❌ Doing only partials by default (\"for stronger muscles\")",[40,316],{},[43,318,320],{"id":319},"key-takeaways","Key takeaways",[19,322,323,324,327,328,331],{},"Full ROM is ",[22,325,326],{},"the rule, partials are the exception",". Pushing through the full range gets you more hypertrophy, more strength, more mobility, and less injury risk. ",[22,329,330],{},"Pride is loading 80 kg full-range, not 100 kg half-range",".",{"title":333,"searchDepth":334,"depth":334,"links":335},"",2,[336,338,339,340,341,342,343],{"id":45,"depth":337,"text":46},3,{"id":97,"depth":337,"text":98},{"id":169,"depth":337,"text":170},{"id":210,"depth":337,"text":211},{"id":255,"depth":337,"text":256},{"id":296,"depth":337,"text":297},{"id":319,"depth":337,"text":320},"Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","md","en","R",{},true,"/lexique/en/range-of-motion-rom",{"title":5,"description":344},"lexique/en/range-of-motion-rom","xbz0INZ4I2l1g57XWUffkH5VQK_v5X6dwNwgPejKAog",[355,359,363,367,371,375,379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,620,624,628,632,636,640,644,648,652,656,660,664,668,672,676,680,684,688,692,696,700,704],{"title":356,"description":357,"slug":358},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":360,"description":361,"slug":362},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":364,"description":365,"slug":366},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":368,"description":369,"slug":370},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":372,"description":373,"slug":374},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":376,"description":377,"slug":378},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":380,"description":381,"slug":382},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":384,"description":385,"slug":386},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":388,"description":389,"slug":390},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":392,"description":393,"slug":394},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":396,"description":397,"slug":398},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":400,"description":401,"slug":402},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":404,"description":405,"slug":406},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":408,"description":409,"slug":410},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":412,"description":413,"slug":414},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":416,"description":417,"slug":418},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":420,"description":421,"slug":422},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":424,"description":425,"slug":426},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":428,"description":429,"slug":430},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":432,"description":433,"slug":434},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":436,"description":437,"slug":438},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":440,"description":441,"slug":442},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":444,"description":445,"slug":446},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":448,"description":449,"slug":450},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":452,"description":453,"slug":454},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":456,"description":457,"slug":458},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":460,"description":461,"slug":462},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":464,"description":465,"slug":466},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":468,"description":469,"slug":470},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":472,"description":473,"slug":474},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":476,"description":477,"slug":478},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":480,"description":481,"slug":482},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":484,"description":485,"slug":486},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":488,"description":489,"slug":490},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":492,"description":493,"slug":494},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":496,"description":497,"slug":498},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":500,"description":501,"slug":502},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":504,"description":505,"slug":506},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":508,"description":509,"slug":510},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":512,"description":513,"slug":514},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":516,"description":517,"slug":518},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":520,"description":521,"slug":522},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":524,"description":525,"slug":526},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":528,"description":529,"slug":530},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":532,"description":533,"slug":534},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":536,"description":537,"slug":538},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":540,"description":541,"slug":542},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":544,"description":545,"slug":546},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":548,"description":549,"slug":550},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":552,"description":553,"slug":554},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":556,"description":557,"slug":558},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":560,"description":561,"slug":562},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":564,"description":565,"slug":566},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":568,"description":569,"slug":570},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":572,"description":573,"slug":574},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":576,"description":577,"slug":578},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":580,"description":581,"slug":582},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":584,"description":585,"slug":586},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":588,"description":589,"slug":590},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":592,"description":593,"slug":594},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":596,"description":597,"slug":598},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":600,"description":601,"slug":602},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":604,"description":605,"slug":606},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":608,"description":609,"slug":610},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":612,"description":613,"slug":614},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":616,"description":617,"slug":618},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":5,"description":344,"slug":12},{"title":621,"description":622,"slug":623},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":625,"description":626,"slug":627},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":629,"description":630,"slug":631},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":633,"description":634,"slug":635},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":637,"description":638,"slug":639},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":641,"description":642,"slug":643},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":645,"description":646,"slug":647},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":649,"description":650,"slug":651},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":653,"description":654,"slug":655},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":657,"description":658,"slug":659},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":661,"description":662,"slug":663},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":665,"description":666,"slug":667},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":669,"description":670,"slug":671},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":673,"description":674,"slug":675},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":677,"description":678,"slug":679},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":681,"description":682,"slug":683},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":685,"description":686,"slug":687},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":689,"description":690,"slug":691},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":693,"description":694,"slug":695},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":697,"description":698,"slug":699},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":701,"description":702,"slug":703},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":705,"description":706,"slug":707},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":709,"en":12,"es":710,"fr":711,"it":712,"pt":713},"bewegungsumfang-rom","rango-de-movimiento-rom","amplitude-mouvement","ampiezza-di-movimento-rom","amplitude-de-movimento-adm",1784214984728]