Failure to make a complete movement

[slipstreamer83]

Hi guys,

I am now training & eating to bulk up, my problem here is with training. I lift the maximum weight I can, but I still can do many reps. This is because I have an injure in my right arm; I can lift weight with it, but I cannot make a complete movement, so the negative movement is not very long. That is why I can do many reps with max weight.

Now, it seems that only concentrating on the negative effort of the movement is not offering good results. My question is: can I make the normal movement, then maintain the weight for a few seconds and then release slowly as usual? Will this help me get to failure in 6 - 8 reps and also help me to bulk up faster??

Thanks!!!!

 

[Templeton]

Not quite sure what you are asking. If the injury is likely to get better then I wouldn't be too concerned. You could hold the weight at a certain point under tension - for example, at the lowest point you are able to on a bench press then continue.
Maintaining at the top of a bench press or curl for example would not be of too much use as you are effectively at rest at that point.

You could employ rest-pause training where you rep to failure, set the weight down, take a rest of anywhere from 10-30 seconds, continue for some more reps then perhaps do it again.

So a set may go - 8 to failure, rest, 5, rest then 3 to finish.

 

[slipstreamer83]

Hi Templeton, my injury is permanent, but at least I can lift weights with my arm.

I see your point, so do you recommend me to just hold the weight somewhere in the middle of the negative or positive force?

Sorry, I´m not a native English speaker, sometimes it can be a bit hard to understand me!!

 

[Templeton]

In the way I phrased it I was referring to the low point (as low as YOU can go) so that would mean the end of the negative or just before the positive depending how you look at it. It is very difficult to give you more specific advice as I am not a medical professional and do not know the scope of your injury. I will refrain from speculating and advising you further as I do not feel qualified to do so. What I would suggest is that you go see a physio and/or sports injury specialist and get some specific exercises and professional advice.