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Question 9 Kim (Dynamic strength exercises)
Dear Sir,
When one does dynamic strength exercises for the inner thigh and femoral biceps in preparation for isometric extensions (as the connective tissue is too weak for isometric exercises), is it better (or necessary) to do exercises using the complete range of movement? For example, normal curls for the femoral biceps utilize a limited range of movement, while the stiff-legged deadlifts exercise the muscle works in an extension position.
Thanks for your help.
- Answers David De Angelis
It is necessary to carry out dynamic strength exercises within the maximum range of movement, because, as I have often explained, to train the musculature within all the range of movement is one of the secrets for increasing joint mobility. On the other hand, to train muscles on limited range diminishes flexibility and predisposes one to injuries.
Utilization of the isometric PNF technique (characterized by strong isometric contractions on the maximum individual range) requires a trained musculature. Dynamic strength exercises prepare to train the musculature according to the principle of gradual loads increase within the maximum range and with the precise aim of bringing the connective tissue and muscular fibers to support the less-than-maximal loads of the isometric contractions of this technique.
To work always on the maximum range represents an application of the SAID principle (Specific Adaptation to the Imposed Demand). It is a grave error to subject the musculature to strong strains of the isometric PNF without prior preparation of the musculature with dynamic exercises with low loads/high repetitions on the complete range.
IMPORTANT NOTE: dynamic strength exercises, in any case, represent a type of stress on the muscles and already by themselves cause an extension of the muscular fibers. This means that isometric PNF training done AFTER dynamic strength exercises on the maximum range are more intense and, for this reason, the intensity must be well calculated (in order not to cause an excessive load and therefore counterproductive flexibility increases). In practical terms, this means that three series of isometric contractions effected after warming up should be (in the majority of cases) reduced to two in the case in which one has trained himself previously with dynamic strength exercises.
Often, whoever trains with this technique does not comprehend the muscular length factor: three series with the same load can have notably different intensities (and therefore of stress on the muscular fibers) according to the work range.
One of the keys for success in this technique is therefore to find the appropriate model of intensity for training that is not counterproductive.
How? With practice and listening to one’s body.
David De Angelis
Happy training!
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