Sal DiStefano

Yeah. So your body, your muscles will get really strong in pretty specific ways. Meaning if you train your particular range of motion, most of the strength you gain is in the range of motion that you train. So when you go outside of that range of motion, it's a brand new range of motion. You'll tap in newbie gains. In fact,

Yeah. So your body, your muscles will get really strong in pretty specific ways. Meaning if you train your particular range of motion, most of the strength you gain is in the range of motion that you train. So when you go outside of that range of motion, it's a brand new range of motion. You'll tap in newbie gains. In fact,

Yeah. So your body, your muscles will get really strong in pretty specific ways. Meaning if you train your particular range of motion, most of the strength you gain is in the range of motion that you train. So when you go outside of that range of motion, it's a brand new range of motion. You'll tap in newbie gains. In fact,

Of all of the ones we're going to talk about today, this one right here in particular is connected to more muscle growth and gains. In other words, two exercises done identically except one has a greater range of motion. The greater range of motion is going to produce more muscle growth.

Of all of the ones we're going to talk about today, this one right here in particular is connected to more muscle growth and gains. In other words, two exercises done identically except one has a greater range of motion. The greater range of motion is going to produce more muscle growth.

Of all of the ones we're going to talk about today, this one right here in particular is connected to more muscle growth and gains. In other words, two exercises done identically except one has a greater range of motion. The greater range of motion is going to produce more muscle growth.

So this is a great way to add resistance, right, to progressively overload, but it's also a better way to build muscle period, end of story. Number two, this was my favorite one. Next up is to pause the reps. Pause the reps. I love this one, especially for exercises where, like for me, barbell squats, if I train them regularly and I'm careful, I can get pretty strong.

So this is a great way to add resistance, right, to progressively overload, but it's also a better way to build muscle period, end of story. Number two, this was my favorite one. Next up is to pause the reps. Pause the reps. I love this one, especially for exercises where, like for me, barbell squats, if I train them regularly and I'm careful, I can get pretty strong.

So this is a great way to add resistance, right, to progressively overload, but it's also a better way to build muscle period, end of story. Number two, this was my favorite one. Next up is to pause the reps. Pause the reps. I love this one, especially for exercises where, like for me, barbell squats, if I train them regularly and I'm careful, I can get pretty strong.

But my squats are always an issue for me. And with my squats, when I get past a certain weight for myself, I know I start playing in the territory of injury or aches and pains. And it's just because mobility for me is not always, it's typically not like this big focus. I'd have to do lots of mobility work to really get to this point, but I don't. And so I get stronger and I start to notice issues.

But my squats are always an issue for me. And with my squats, when I get past a certain weight for myself, I know I start playing in the territory of injury or aches and pains. And it's just because mobility for me is not always, it's typically not like this big focus. I'd have to do lots of mobility work to really get to this point, but I don't. And so I get stronger and I start to notice issues.

But my squats are always an issue for me. And with my squats, when I get past a certain weight for myself, I know I start playing in the territory of injury or aches and pains. And it's just because mobility for me is not always, it's typically not like this big focus. I'd have to do lots of mobility work to really get to this point, but I don't. And so I get stronger and I start to notice issues.

So one way I've gotten around that is rather than adding weight is I pause at the bottom of a squat. So I'm feeling really strong today. Rather than going up to 375 on my squat, I'll keep it at 315 and I'll hold the bottom for five seconds.

So one way I've gotten around that is rather than adding weight is I pause at the bottom of a squat. So I'm feeling really strong today. Rather than going up to 375 on my squat, I'll keep it at 315 and I'll hold the bottom for five seconds.

So one way I've gotten around that is rather than adding weight is I pause at the bottom of a squat. So I'm feeling really strong today. Rather than going up to 375 on my squat, I'll keep it at 315 and I'll hold the bottom for five seconds.

Right. So for muscle gains, it's the stretch. But that doesn't mean avoid, you know, and, you know, the end range of motion, the fully contracted position, because that's beneficial as well. Nonetheless, always have tension is what I'm trying to say, because what you don't want to do, for example, with the bench press is bring the bar down your chest and let it sit on your chest.

Right. So for muscle gains, it's the stretch. But that doesn't mean avoid, you know, and, you know, the end range of motion, the fully contracted position, because that's beneficial as well. Nonetheless, always have tension is what I'm trying to say, because what you don't want to do, for example, with the bench press is bring the bar down your chest and let it sit on your chest.

Right. So for muscle gains, it's the stretch. But that doesn't mean avoid, you know, and, you know, the end range of motion, the fully contracted position, because that's beneficial as well. Nonetheless, always have tension is what I'm trying to say, because what you don't want to do, for example, with the bench press is bring the bar down your chest and let it sit on your chest.

You want to pause it, but hold and support the weight while you're doing it. This one's one of my favorite ones. This is one of the ones I do on a regular basis. When I'm in a set and I feel stronger than the rep range that I thought I was going to hit, I just start pausing. And I'll pause in the stretch typically. And it's amazing. It's really amazing.

You want to pause it, but hold and support the weight while you're doing it. This one's one of my favorite ones. This is one of the ones I do on a regular basis. When I'm in a set and I feel stronger than the rep range that I thought I was going to hit, I just start pausing. And I'll pause in the stretch typically. And it's amazing. It's really amazing.