The Length Tension Curve — Why Your Workouts Plateau
Unlock strength in new ranges with this simple principal
Definition:
“The isometric length-tension curve represents the force a muscle is capable of generating while held at a series of discrete lengths”
It’s commonly known that a joint is strongest when in it’s mid-range. The further you go into end range (either short or long) the weaker you will be.
When you’re doing a set of anything and fatigue kicks in — what usually happens? The range of motion shortens, speed and compensation increases just to ‘complete the set’. Doing this is not a recipe for long term success.
This applies to everyone — regardless of your goals. Here’s why.
If your goals are aesthetic — train in full ROM. Training in your full ranges will give your muscles a more ‘full’ look. You’ll be able to lift a heavier weight through a larger range of motion thus being able to make more gains.
If your goals are functional — train in full ROM. Being stronger in end ranges can give you a competitive edge over many people around you.
Let’s dig deeper.
Training in end ranges does a ton for you — here are a few of the benefits:
Gives You Access To New Ranges:
Have you ever looked at people who ‘stall’ during a bench press? Most of the time they lower the weight, try to push it up — and during that push they fail. What does the powerlifting community do to combat this? They manipulate the bench press set up and have you practice pushing into the bar & developing strength in the exact position you failed in. What is that position? They target an end range that you’re weak in and directly train it. This is an effective training strategy — but why do people even find themselves in this position? Largely because most people use momentum in the bottom of a bench press. Many don’t spend enough time under tension in that position to develop strength. As they progressively get stronger in their mid ranges — their weak points become even more glaring.
Sports Specific
If you look at elite athletes in sport — they often have great control of their end ranges. Let’s use basketball as an example. In Game 7 of the 2016 NBA Finals Lebron James had a chase down block on Andre Iguodala. LeBron made that possible by taking full strides, jumping with max effort and full extending his arms as far as he could reach. Being strong and explosive in your end ranges can be the x factor in your own performance. Swimmers train to become more flexible so they improve stroke length thus pulling more water.
Kinaesthetic Awareness
The more control you have in your end ranges, the more ‘awareness’ and ‘coordination’ you will have with your body. Do you expect to move/perform well if you put your body in a position it’s had zero time training in? Look at the principal of specificity.
“The principle of specificity states that sports training should be relevant and appropriate to the sport for which the individual is training in order to produce the desired effect. … Essentially, specificity training means that you must perform the skill in order to get better at it.”
So the next time you’re training — slow down and think about what you’re doing. Be intentional with your trianing. Are you only training in partial ranges of motion? Are you only becoming strong in some ranges and remaining weak in others? Don’t get me wrong — we will never be as strong in our end ranges as we are in our mid ranges. However, remember that you won’t become stronger in those ranges accidentally. Be purposfull.