This article by Micheal Gregory was originally published by We Are the Mighty
Here’s a fact: Training prepares you for the demands you’ll face in the field.
Sure, it might feel good to bend your knees an inch or two and call it a squat and curl for days on end, but what benefit are you gaining?
You need your workouts to provide results.
If you train with your ego, you’re probably wondering why you aren’t getting the results you require.
Here are a few things to remember that will keep your ego in check and the results rolling in so that your body is ready when you actually need it to perform in a life-or-death scenario.
1. Use a full range of motion
Imagine you walk over to the squat rack, load the bar up with two, maybe 300 pounds, and step under it only to find that it’s way too heavy for a full rep.
Instead of lightening the load to match your ability, you bend your knees ever so slightly, give a grunt and look around to see if anyone saw that sorry excuse for a squat.
Now, if this describes your typical leg day or any other workout for that matter, stop.
Honestly, if you’re grabbing weights that are too heavy to perform a full rep, you’re not only kidding yourself but also wasting your time. While doing heavy partial reps might massage your ego, you probably won’t find any measurable benefit, and you’ll for sure increase your chances of injury.
Using a full range of motion means that you’re activating all of the muscle fibers within a particular muscle group to perform the exercise. As a result, those muscle fibers and connected nerves are receiving the signal to grow bigger and stronger.
For most of you, resistance training isn’t just to look great. In the field, you need to perform under any circumstance, so your training needs to prep you to deal with the unknown.
What if you really need to be able to carry your 230-pound brother but can’t since you trained with two-inch squats? Will that sad example of a squat make you feel better then?
To fully benefit from each rep and training session, use the amount of weight that allows for a full range of motion. Eventually, your strength will improve enough to perform that 300-pound squat with a full range of motion, and you’ll be so much stronger as a result.