Midrange movements train the bulk of a targeted muscle and typically use heavy weights. They are synergistic, meaning more than one muscle structure works together, with the target muscle as the primary mover. The squat is a midrange exercise for the quads, and assisting in the movement are the glutes, hamstrings, lower back and calves.
Some of the best midrange movements for each body part are:
Quads: squats
Hamstrings: stiff-legged deadlifts (also a stretch movement)
Lats: wide-grip chins to the front, behind-the-neck pulldowns
Delts: dumbbell presses
Chest: bench presses
Biceps: barbell curls or close-grip under grip pulldowns
Triceps: lying extensions or close-grip bench presses
Stretch-position movements train targeted muscles at their maximum point of elongation. An example would be incline dumbbell curls for the biceps.
Here’s a list of stretch-position exercises for each muscle group:
Quads: sissy squats
Hamstrings: stiff-legged deadlifts
Calves: donkey calf raises
Abs: cable crunches with low-back support
Chest: dumbbell flyes
Lats: pullovers
Mid-back: close-grip cable rows
Delts: incline one-arm laterals
Biceps: incline dumbbell curls
Triceps: overhead extensions
Contracted-position movements train targeted muscles at the point of complete contraction with resistance. Leg extensions for the quads would be an example.
Here’s a list of contracted-position exercises for each muscle group:
Quads: leg extensions
Hamstrings: leg curls
Calves: standing calf raises
Abs: full-range crunches
Chest: cable flyes or pec deck flyes
Lats: stiff-arm pulldowns or pullover machine
Mid-back: bent-arm bent-over rows
Delts: lateral raises
Biceps: concentration curls or double-biceps cable curls
Triceps: one-arm pushdowns or kickbacks
Use exercises with higher EMG scores, and at least one each of a mid-range, contracted, and stretch movement to stimulate the maximum amount of muscle fiber during a workout. You’ll see the difference next time you step on stage!
(les EMGs sont dans les liens)