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Are You Cheating Your Muscles (and Results!) By Doing This?
by Shin Ohtake on Monday, June 29, 2009 • 28 Comments
If there’s one major mistake I see people making at the gym that’s costing them their results it’s this: Most people (especially men, but women aren’t exempt from this either!) tend to load up on the weights, but don’t move through the exercises’ full range of motion. Sure, you might feel stronger by packing on a few more plates, but if you’re stopping a few inches shy of completing each move, you’re cheating your muscles—and that’s going to cost you better results.
(Did this video tutorial help you? I’d love to hear your thoughts, so please post your comments below.)
Going through a full range of motion activates more muscle fibers—making them stronger and burning more calories. Don’t make the mistake of increasing the weights before your muscles have fully reached their potential. If you’re stacking on the weights, but aren’t going down low enough, you’re making a false sense of progress. You may think that your are progressing, but in truth you’re just cheating yourself out of getting better results.
Here are 2 examples:
1. Squats
Are you squatting down deep enough so that your thighs are parallel to the floor (or lower if possible)? If you’re not, then you aren’t getting the most out of your squats. Assuming that you’re completely healthy with no knee, hip, or low back injuries, you should be squatting as low as possible. You may not have the flexibility at first, but don’t let that stop you from practicing it. The idea is to go as low as you can while keeping good form. When squatting, you should always keep your low back straight. Even if you have to bring your chest forward to achieve the desired depth of squat, you need to keep your low back straight to avoid straining or injuring it. The other point you should keep in mind is to stick your butt back as you’re squatting. This will help you go down lower while minimizing any strain on your knees.
2. Lunges
Lunges are a fantastic exercises for strenghtening and sculpting your legs. What’s more, they’re functional, helping you with activities such as running, hiking, and all kinds of sports. In order to get the most out of this power move, make sure you’re lunging all the way down. That means, the thigh of your leading leg should come parallel to the floor, but make sure that your knee doesn’t travel beyond your toes (this will minimize strain on your knees). The knee of your trailing leg should come close or even touch the floor. Once again, keep your back straight and your chest up.
Remember, a greater range of motion means that your muscle fibers have to lengthen further and consequently contract more as well. This requires more neural recruitment and more muscle fibers to be stimulated, enabling your muscle to reach full potential. This process also greatly increases the energy expenditure, which means more calories burned— so you can get stronger and leaner more effectively.
Bottom line is this—perform each exercise with full range of motion to maximize it’s benefits, so you can accelerate your results.
About The Author
Shin Ohtake is a widely recognized strength coach and fitness & fat-loss expert. His unconventional, no-nonsense approach to getting fit has made him the go-to source for fitness enthusiasts and trainers alike. Shin is also the author of the world famous, MAX Workouts book, which has transformed and reshaped the bodies of thousands of people across the globe - without requiring hours in the gym. To learn more about how MAX Workouts can help you achieve your fitness goals, visit maxworkouts.com.
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28 Comments
Posted by Tom on 06/30 at 01:51 PM
Shin,
Is it better to do walking lunges across the gym floor or stationary lungs? I do these in sets of 4 increasing weight and decreasing reps. I hate lunges but I know they are a big fat buster…the last set is usually a bear;sometimes I get a little lightheaded.\
Thank you.
Tom
Posted by Erik on 06/30 at 02:10 PM
Shin: Thank you for the squat/lunge demonstration video. I find it very helpful to see the exercise in motion, including both proper and improper form.
I have a question about the squat and lunge and other similar exercises.
At times while doing an intensive interval workout from MaxWorkouts, I have come *nearly* to the point of muscle failure, especially during my last set.
The only reason I do not achieve muscle failure is because I don’t want to get down and not be able to get back up!
So, could you talk about the role of exercising to muscle failure when doing weight-bearing exercises (whether body weight or additional) when the failure point might put the body in a dangerous or compromised position.
Thank you,
—Erik
Posted by Shin Ohtake on 06/30 at 02:38 PM
Erik,
You want to avoid muscle failure. If you need to compromise form to finish the workout, it’s time to stop. It’s always better to stop earlier and have a little left in the tank for the next day.
Don’t get too caught up on finishing a set. It’s important to listen to your body!
Posted by Tricia on 06/30 at 04:06 PM
Shin,
Thanks so much, I feel like your watching me while I workout in my garage! I needed to see this video today!
I’m curious if the same problem occurs with push ups? I’m not sure what the best form is. I tend to not take it down to the floor all the way, in order to keep up with the number of reps.
Posted by Rachel on 06/30 at 04:46 PM
Hi Shin
wow thanks for the tips about the squats;)
i was told because my heals come up when i squat that if i turned my feet at a 45 degree angle this would be better and i would get a better result. is this true? what do you think?
Rachel 
Posted by Shin Ohtake on 06/30 at 05:21 PM
Tricia,
Absolutely! The same applies to push ups for sure. You’re much better off doing full range of motion and decreasing the number of reps.
Rachel,
That’s partly right. Turning your feet out, helps you open your hips up and can help you squat deeper. But if your hips and ankles aren’t flexible enough, you still won’t be able to squat down low. Make sure that your knees are tracking out properly and squat down as low as you can while keeping your low back straight. Proper squatting is a combination of good form/technique and flexibility. Keep on working it!
Posted by Brian Demant on 06/30 at 05:36 PM
I have a problem with my heels leaving the floor (quite early) .. is it ok for me to ignore that and go as low as the back allows me to?
PS. thank you for the very good advices you give here on your site.
Posted by Terri on 06/30 at 07:19 PM
Shin
I am so happy I have signed up for your regular emails. I am 52 and have been in business for 6 months as a group and fitness trainer, and my business motto is “Make Every Rep Count”.
My philosophy is that the form for every exercise, and every rep for each, is the key factor in getting the most benefit. It thrills me to know that the information you make available is what I am doing and that makes me feel great about my sessions.
This clip about lunges and squats reinforced my methods and I really appreciate it. It’s great to see it in motion and your explanations are excellent.
THANK YOU…. Terri
Posted by Robin on 06/30 at 09:11 PM
Thanks Shin,
Very helpful knowing that I am training my clients correctly. I focus more so on proper lunges, but now will focus on getting real low with the squats.
Thanks,
Robin
Posted by Wayne Tokley on 06/30 at 09:14 PM
Hi,
Loved the video so many people as you stated cheat themselves. One thing I have found is when we say keep your back straight they think this is literal instead meaning keeping it neutral, thus still having the natural curve the back has in the standing position…your views?
Could you do a follow up on how to improve the range of motion other than just practice. Was thinking about strengthening weaknesses and stretching tips.
Cheers Wayne
Posted by Karl on 06/30 at 10:41 PM
Thanks,
Very helpful. Proper form prohibits injuries and increased the performance. Sure feels a difference when it’s done right and using all the muscle.
Keep up the good work.
Posted by Barry Segal on 07/01 at 01:22 AM
Well done Shin—-you’re a motivating Coach. I could quickly see that the proper change in the motor-perceptual ROM of the squat can be markedly beneficial for strength and core-balance building. The “Straight-Low-Back” requirement really hit home. So I’ll now drop the weight to get a better result even though I’ve had knee surgery. BTW it sounds like you ecord nea an Airport. Is it Santa Monica airpot perhaps?—Barry Greenbrae (Marin County)CA
Posted by busi on 07/01 at 03:08 AM
why can I not see your video?dear shin, I always used to be able to, but since the last two times just see a blank space on my screen. Please advise!Thanks for all the great tips and guidelines!
regards, busi
Posted by Kelly Schueler on 07/01 at 08:50 AM
This really helped me alot! I’ve lowered my weight on the squat and have been going below parellel and I definatley feel a difference!
Thanks!
Posted by Bonnie Orr on 07/01 at 04:59 PM
Hi Shin
That video was so helpful - easy to remember. I had convinced myself I must use weight and couldn’t go low. I am starting over this week by doing lunges and squats with no weights. The straight lower back demo was very good as was the idea of pushing an imaginary towel with your feet for the squats. Sure is always room for improvement….
THANKS!
Posted by bruno on 07/01 at 05:23 PM
thanx for the tips,it really helps me with my leg workout.i can see that i’ve been cheating before i watch this video and i can see the differnce. bruno
Posted by Maggie on 07/02 at 04:15 AM
Excellent, it really helps to see you demonstrate the correct techniques. Awesome site.
Posted by Shin Ohtake on 07/02 at 02:05 PM
Brian,
You definitely do not want your heels coming off the floor while you’re squatting. Keep the heels on the floor as you squat down as low as possible. It may be that your ankles aren’t flexible enough yet. But as you keep squatting, your range of motion will increase.
Wayne,
Great point! Yes, when I mean keep you low back straight, I mean to try and keep a neutral spine. Many people aren’t familiar with the term “neutral spine” so I use “straight low back” instead. As for your suggestion of stretching / strengthening tips to help increase the range of motion—it’s a great idea. I’ll definitely put it on my list of things to post about. Thanks for the suggestion!
Busi,
If you’re accessing from work, that could be the problem. Many work places block YouTube. Try accessing it from home and you should be able to watch it.
Posted by Brian Demant on 07/03 at 02:34 AM
Thanks for the reply .. I think I won’t be doing squats then .. my ancles are so inflexable that my rang of movement is about 10-15 cm before my heels come of the floor. On the positive site .. i’ve read a couble of places that it helps when running as it preserves the energy “stored” in the ancles when running (and no i don’t feel any pain at all)
- Brian
PS. my wrists are just as inflexible .. max range is 50-60 dgrees .. so no handstands and too many pushups are painfull
Posted by debbie on 07/03 at 03:28 PM
Thank you. Your videos are always helpful! Even if I already know the information, it is nice to have it confirmed!
Posted by Anh on 07/03 at 04:08 PM
Thank you for the video. It was very helpful. I didn’t know that when performing the squat, you are allowed to go all the way down. I owned other exercise DVD, and they failed to say this.
Posted by k on 07/03 at 06:10 PM
I do alot of squats without weights but i must start doing it with weights now,ive always done the squat the way i teached myself but after watching your blog & trying it with you i did find my movements easier & less strain on my legs.also my friend has big tighs & a gym instructor told him squats would help burn the fat on the tighs is this true.
dublin.ireland
Posted by mark price on 07/04 at 04:47 PM
hi there ive just started the gym what do u do if u want to bulk up with lean mucsle,also im 45 am i to old please let me know also i think your videos are realy help full mark.
Posted by Shin Ohtake on 07/06 at 04:00 PM
K,
I’m glad to hear that you’ve been able to pick up a couple of things from the video to help you squat more efficiently, and help you take some of the strain off of your legs. As for you friend… squats and other full body (compound movements) exercises will help. Remember there’s no such thing as a spot treatment, so it’s best to perform high intensity workouts using full body exercises to increase your heart rate and boost your metabolism to most effectively burn fat and calories!
Posted by Patty on 07/07 at 08:46 AM
Very helpful, Thanks
Posted by Alexandra on 07/10 at 02:21 AM
Just, Thank you, i find in you a very good trainer,and i am happy that you send me e-mails about ex. because i fell like i ‘keep in contact ’
Posted by hesta engelbrecht on 11/10 at 04:48 AM
Thanx for all the info, I am glad to hear t hat someone else also get lightheaded, it seems when doing lunges I get terrible out of breath, but know tha it is one of the best exercises around.
Posted by Alexei Korsak on 06/30 at 12:42 PM
Hi Shin,
Thanks a lot; it’s like you watched me in the gym.
Now I’ll eliminate my mistakes.
Regards,
Alexei