Form strictness

[workout1234]

Figured I'd throw a controversial topic out there haha

What are people's takes on technique and form strictness, and ROM?

As someone who's had a few strains and joint issues in my younger years, I stick with very strict form and relatively modest (but not slow) pacing, especially on eccentric. Im also a full ROM, get the deepest stretch/extension, kind of guy

But I see just as many big dudes, bigger than me, that toss weights around with sloppy ass form and shortened range of motion so clearly it must work too lol

 

[calist181]

What are people's takes on technique and form strictness, and ROM?

I'd say depends.

Not for arguments sake but just to mention. I don't remember the numbers, but for dips, the first 3/4s, you're utilized more of the chest. The last 1/4 to close out, you're s till using the chest, but not as much as the triceps. So does one that wants to concentrate on chest just do the first 3/4s?

Some methods may work better than others. But if you look at the really big pro guys, they do full rom and slow on the eccentric. Then there's some guys that do 3/4 rom with fast eccentrics. To each their own. Everything works in their own situation. People train for their own reasons. I'm not about the sloppiness, but as long as you can do the weight and have control of it, do what feels good. I'm not a pro, I'm not a trainer, and I'm not a coach.

How I see it, at the end of the day, no one wins the race if they stop the car 3/4s from the finish line.

 

[workout1234]

I'd say depends.

Not for arguments sake but just to mention. I don't remember the numbers, but for dips, the first 3/4s, you're utilized more of the chest. The last 1/4 to close out, you're s till using the chest, but not as much as the triceps. So does one that wants to concentrate on chest just do the first 3/4s?

Some methods may work better than others. But if you look at the really big pro guys, they do full rom and slow on the eccentric. Then there's some guys that do 3/4 rom with fast eccentrics. To each their own. Everything works in their own situation. People train for their own reasons. I'm not about the sloppiness, but as long as you can do the weight and have control of it, do what feels good. I'm not a pro, I'm not a trainer, and I'm not a coach.

How I see it, at the end of the day, no one wins the race if they stop the car 3/4s from the finish line.

One thing I've recently started doing is that on certain exercises where the muscle is fully under tension at the bottom of the eccentric (think rows, for example), I'll sometimes include a few 3/4 reps (still strict) at the end after I can't do any more full ROM. I got this from hearing Eric Helms mention it and the thinking is that you're still maximizing eccentric and load under stretch, just not getting the peak contraction on the last couple reps, and since load under stretch is supposedly the most ideal part, the extra couple partials are still pretty valuable to stimulate more hypertrophy.

Not sure if true or not, just started trying a couple weeks ago on a couple exercises

 

[FrancoC]

Heavy constant tension on the muscle is best to stimulate growth. Locking out can put unnecessary strain on joints and take away that tension. Now that’s not a clear case across the board but for example chest and shoulder presses fall in that category.

To prevent injury as best as possible it’s better to go more controlled on the negative and explode more on the positive of the movement.

 

[AlexDavis43]

This study showed no difference. No added benefits to cheat reps but just as many gainz.

 

[hexagonal]

I've been focused mostly on the stretch/lengthened position and not worrying as much about the contraction. I can't speak to if it's "better" but I'm growing, so, seems fine!

 

[workout1234]

I've been focused mostly on the stretch/lengthened position and not worrying as much about the contraction. I can't speak to if it's "better" but I'm growing, so, seems fine!

Same, I've been making sure to really get the full stretch, not rush that part, and even sometimes pause slightly before contracting again. Just like you said, not sure if it's any better or not, but it's working for me and I'm making gains.

 

[CaffeineandKilos]

I'm pretty strict when it comes to heavy compound movements because injury risk. Otherwise I'm pretty ok with a break down of form at the end of "accessory work" sets, I'll swing some bicep curls, or toss around weight for shrugs.... Except preacher curls, seen too many biceps pop playing the fool doing preacher curls lol

 

[Sector]

I’m big on maximizing the stretch and contraction, time under tension, getting maximum muscle fiber recruitment.

I still train as hard and heavy as possible and to failure but I try not to compromise form whenever possible. Injury risk goes up then you start to lose focus on the target muscle if you start leaning into reps, cheating form or whatever.

After a few injuries and tears I try to train smarter now, but I still train like a madman in terms of intensity, but just more objective and technical in the approach

 

[AlexDavis43]

Same, I've been making sure to really get the full stretch, not rush that part, and even sometimes pause slightly before contracting again. Just like you said, not sure if it's any better or not, but it's working for me and I'm making gains.

I've been focused mostly on the stretch/lengthened position and not worrying as much about the contraction. I can't speak to if it's "better" but I'm growing, so, seems fine!

Heavy lengthened stretch reps have worked well for my quads

Kinda painful but nice to see some growth

 

[workout1234]

I’m big on maximizing the stretch and contraction, time under tension, getting maximum muscle fiber recruitment.

I still train as hard and heavy as possible and to failure but I try not to compromise form whenever possible. Injury risk goes up then you start to lose focus on the target muscle if you start leaning into reps, cheating form or whatever.

After a few injuries and tears I try to train smarter now, but I still train like a madman in terms of intensity, but just more objective and technical in the approach

Im not young anymore, so prioritizing injury prevention is #1 priority here too. I tried going too far down the other path of high reps high volume thinking it was safer but didnt grow as much and just fatigued myself. I've since come back to high intensity, heavy, normal rep and volume range, but strict with form and prioritizing stretch/lengthened just like you said. Also just being smarter about exercise selection to stick with things that feel good on my joints. Finding comfortable grips, hand positions, playing with foot/toe angle, etc...

 

[Ateam2024]

i find that as i age "gracefully", i really concentrate on the negative part of the movement, and i definitely do not lock out on "ANY" movements, i try to keep the tension throughout the movement, And i really have just lowered the weights and go for the mind muscle connection, "feeling the burn",, much easier on my joints and tendons,,

 

[JDLift]

Depends on what you're doing really but I guess in general I would say everyone needs strict AND loose form movements in order to have a body that is strong and hard to injure. That's the simple answer, basically the TL/DR.

I think everyone* should be doing as strict of form as they can on things like deads, squats, bench and overhead presses but form can be relaxed on dumbbell work like curls, rows, all 3 directional shoulder raises, things where you're able to get a bit more using momentum to an extent. Strict until you can't, then momentum through a couple more. Add some athletic work as well like sprints, med ball work, burpees, and if your gym has the equipment then I personally think EVERYONE should work log press and atlas stones not necessarily for max weight but because these two lifts are full body with movement patterns that will apply more to real world scenarios than a strict deadlift or OHP. Getting your body into positions it's uncomfortable in and making it strong in those positions is important. In real life situations we can't always have wrist wraps and belts and sleeves and when we pick things up they're pretty much never going to be on a 20kg barbell so you need to be prepared to exert force in all directions and planes of movement to really be certain you won't get hurt.

Or you can just lift light and avoid strenuous lifting in daily life and be fine. The above paragraph is specifically aimed at people pursuing barbell strength or performance in barbell-related sports or athletic sports. The average person who just wants to not be obese doesn't apply.

 

[SunTren]

I treat it as simple risk-reward. For heavy and more technical compounds like squat, deads, and bench where getting sloppy can be risky, then keep it strict enough without being a form faggot that stays at warmup weights because they're paranoid about technique breakdown. The occasional slightly sloppy rep here and there when you're pushing it is fine, just don't be stupid.

For shit like rows, curls, lateral raises, shrugs, etc. where you have to do something majorly retarded to hurt yourself, have at it. But still use some of your brain.