Ask a Cycling Coach Podcast - Presented by TrainerRoad cover image

How Cyclists Should Strength Train: Research Review - Ask a Cycling Coach Podcast 492

Ask a Cycling Coach Podcast - Presented by TrainerRoad

NOTE

Range of Motion: Depth Over Distance for Muscle Growth

Emphasizing the significance of range of motion in exercises, particularly the value of a deep stretch for muscle growth, this insight reveals that the initial resistance encountered when muscles are in a lengthened position leads to most muscle improvement. For instance, during exercises like bicep curls, particularly in a preacher curl setup, it is this stretched segment that is critical for enhancement. Research indicates that full range of motion and partial reps yield similar results, challenging traditional beliefs about the necessity of completing full movements. This highlights the common misperception against half-repping exercises, where studies showed no significant difference in outcomes regardless of depth in performance. Additionally, the limitations of bodyweight exercises such as push-ups for achieving deep stretches in the pecs are noted. It advocates for the use of machines, which allow for stabilized patterns of movement and safer, deeper stretches, notably benefiting those prone to injury, such as cyclists.

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