Full-Range Exercise

To gain strength through a full range of motion requires what Arthur Jones called "full-range exercise." He identified several ingredients to fulfil the requirements. One was an appropriate resistance at every angle of movement, something that can only be supplied by an exercise machine that changes the resistance to satisfy the needs of the muscle as it moves. The change is accomplished by a 'cam' or leverage system not found in barbells, bands or bodyweight resistance. Traditional tools (including some poor machines) may change resistance as one moves from an extended to contracted position, but the change is seldom 'dead on.' Resistance is not enough. It must be variable and 'correct' throughout the range of motion.

Assuming you have that perfect resistance, there's more. You must move through as great a range as possible to take advantage of the potential benefits provided (strength and flexibility increases, protection from injury and performance enhancement).

Arthur Jones discovered an interesting tidbit of physiology in the late 1980's that may help the above stick to your palate. I reiterate 'discovered' because he, and he alone, must be given full credit. Arthur was the only man on the planet with tools that could measure what others were reportedly measuring - isolated muscle strength. Jones spent a pile of money and time developing tools that isolated muscle function - five in all: Lumbar extension, torso rotation, cervical extension and rotation, and what he called a "knee machine" (front and rear thigh). Each tool, total isolation, no discussion. "When I say something about a muscle," he often said, "I want it to be 100% of that muscle. Not 99 or 95, 100%." And it was.

To discover what he did, Jones tested the strength of a muscle through a full range of motion. (And if you don't think the measure was accurate with a co-operative subject, you had better read the literature.) He then exercised the muscle through half of the existing range - exercised it to exhaustion in either the first or second half of the range. Immediately (and I mean immediately) after, Jones tested the muscle as he originally had - through a full range of motion. The results reflected the 'effect' partial-range exercise had on full-range strength. That's where the fun began.

In the case of the lumbar spine, 80% of subjects lost strength only in the range where work was performed, with a minimal 5-10 degree carryover loss in the non-work zone (72% with the front thigh). This loss was regardless of which half of the range of motion was worked. Jones called this a "Specific" response to exercise. The others (20%) fatigued the same (or very close to the same) amount throughout the range of motion, a response he labeled "General."

Arthur found the same when he worked subjects over a period of time to strengthen muscles. "Specific" subjects gained strength ONLY in the range of motion where they had worked, regardless of which half of the range was exercised. "General" subjects exhibited their genetic tendency - full-range strength increase using partial-range exercise.

Since the overwhelming majority (72-80%) of the population (Jones measured approximately 10,000 people) are "Specific" in their response to exercise, it is imperative to work through as great a range of motion as possible. If not, results will be limited to the range through which movement occured (not great when you observe the average trainee). If your muscle is lucky enough to be "general" in its response to exercise, you might get away with limited-range exercise. Until you can test on the tool Jones developed (there are hundreds of clinics that have MedX equipment), you'd better stick to as great a range of motion as possible.

You wouldn't go to the Half Foods store to buy Whole Foods.

. . . and those lucky people in rehab who are "General." The injury that prevents them from moving through a full range of motion does NOT prevent them from receiving full-range strength - the ultimate goal in any program designed to strengthen the body.