Train smart, look better. simple.

Learn Your Body and Master Your Movements

The popular way of training these days seems to be; bend yourself in half getting the most range of movement possible, keep a few reps in reserve, copy the same plan off some influencer, don’t worry if you cant feel it just know its working, and just throw about the most weight possible no mater where you feel it or how much momentum you use, because its all about beating the log book bro.... Then when all that doesn’t work which evidently it wont just add drugs, then maybe more drugs when you don’t see the desired “blow up” effect… sound familiar? yeah… Well not on my watch…

I actually don’t care how much you lift and if you compete neither do the judges, in all my years judging I never once stopped a class mid pose to ask “how much can you bench bro” because it doesn’t matter, what does matter in bodybuilding and in life really is how you look, strength will come as a byproduct of that though.
Now of course you do want to be progressing through the exercise as well but whats most important is that you are in fact targeting the muscle you want to be, for example if your doing a glute drive or hip thrust you should only be feeling this in your glutes and maybe a tiny bit of hamstrings we should have no quads or lower back or just using momentum to lift and if all of a sudden you cant lift 100s kgs well…

So instead of full range of motion I want you to think of full range of effective motion there is a point where you move the body the targeted muscle stops being responsible and another muscle takes over instead, this not only is then training a muscle you weren’t planning on training i.g the quads in your hip thrust but it also takes tension off the muscle we wanted to be targeting i.g the glutes.
One thing I think a lot of people don’t realise is that the the biggest factor when growing muscle is the time that muscle spends under tension, so not resting between each rep, not locking out causing the strain to go through the bones (also not great for your joints) but then not through the muscle and not lifting with the correct form,

or allowing gravity to bring the weight back down all contribute to your muscle not being under tension when training and therefore not growing as effectively.

And why does all this matter? Well firstly if your only using effective range of movement your not putting the body in any compromised positions which could be causing excess strain to the joints and surronding tendons and ligaments, and being injury free means you can train effectively (not rehab all the time) and not need time off.
Secondly you will grow more, which is what we all want right? and growing more without the use of PEDs is always a winner, and if you do decide to go down the PED route you know the dose you will need to see the desired effect is going to be much much less than had you been training like dog sh*t!

So next time someone just barks at you about going deeper in a squat, leg press, glute drive or any other “full ROM BS” when that doesn’t FEEL right, personally I’d run a mile.

oh, and keep training til failure…

Molly x