I have spoken about it in previous blogs and will no doubt touch on it in future installments, but it is something that is worth repeating: training technique is the most important factor when aiming for complete muscle building results. For the most part, it is crucial that we maintain, through a full range of motion, the tension we have placed on a particular muscle group. If we lift weights that are too heavy or too light we are likely to respectively compromise our form in the following ways: we will use either excessive momentum or unnecessary body movement to power up an unrealistically heavy weight, or, for a lack of stimulation, will not feel the weight we are lifting, thus negating the amount of tension that can be placed on the muscle it is supposed to target. The key, then, is to select a weight that is heavy enough to allow you to generate maximum muscular tension, but light enough to ensure you do not bring other muscle groups into play in an attempt to complete a desired number of repetitions. In theory, the final rep of a set, though demanding more effort, should be completed as fluidly as the first. Once form and rep cadence has been compromised, a lessening of the force applied to our muscles will occur. Once high force reps have become low force reps a set should be terminated. There is no sense in training beyond this point as the muscle fibers with the greatest growth potential are no longer adequately stimulated (with high force reps achieved through a steady cadence and the sustained muscular tension this produces).    

              
Though partial reps, cheating and slower rep cadence have their place in bodybuilding-style weight training (most notably to periodically generate intensity; for instance, at the end of a set or during an intensity technique such as 21s), full-range-of-motion high force repetitions across a majority movements should be encouraged, as it is only though the steady and complete lengthening and contracting of muscles with the greatest growth potential (the explosive, fast twitch type which form the bulk of our muscularity) that we can expect to achieve complete development of that muscle. Many trainees will, because of the weights they use and the technique they employ, typically generate sufficient force during the first 2-5 reps only to complete reps 6-9 in a relatively uncontrolled manner, and the final 10-12 reps in an ultra slow fashion whereby every ounce of effort is exerted to complete each of these reps. Rather than swing the weights around for half a set and strain to achieve the final 50% of reps, select a weight will prove just challenging enough to ensure consistency of force from rep 1 to 12. Then you will have stimulated a muscle to its fullest growth potential.     

About the author:
David Robson is a New Zealand-based professional freelance writer, book author, personal trainer and health and fitness expert. With his sound scientific and academic credentials he has helped thousands of people achieve their health and fitness goals both through his written works and guidance. As a staff writer, David’s articles can be read in leading health and fitness periodical Status Fitness Magazine. David can be contacted at: davidrobson19@hotmail.co.nz or at his website: davidrobsonelite.com