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One resistance training variable that may be altered to achieve desired outcomes is the range of motion used in training. Generally, the strength and conditioning field has accepted that using a greater range of motion in strength training exercises results in more substantial muscle hypertrophy outcomes. However, this theory has proved to be inconsistently supported in the literature, and to date, no sufficient explanation exists to explain this phenomenon. This review article seeks to outline a novel approach for potentially describing the disparities seen in range of motion research with respect to hypertrophy outcomes by applying the unique length-tension curve of each muscle being examined. As will be discussed in the review, virtually all the results from range of motion studies in various muscles have corresponded to each muscle’s length-tension curve; muscles that are active on the descending limb of the curve appear to garner greater hypertrophy from using larger ranges of motion. Conversely, muscles that are not active on the descending limb exhibit similar adaptations despite alterations in range of motion. A novel hypothesis for applying this information to resistance training programs will be presented and discussed.

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Altering set configurations during a resistance training program can provide a novel training variation that can be used to modify the external and internal training loads that induce specific training outcomes. To design training programs that better target the defined goal(s) of a specific training phase, strength and conditioning professionals need to better understand how different set configurations affect the training adaptations that result from resistance training. Traditional and cluster set structures are commonly implemented by strength and conditioning professionals as part of an athlete’s resistance training program. The purpose of this review is to offer examples of the practical implementation of traditional and cluster sets that can be integrated into a periodized resistance training program.

The NSCA Combat Sports Strength and Conditioning Clinic and Live Stream is back for another round, September 21-22, 2018 at the UFC Performance Institute in Las Vegas!

Learn, participate and network with colleagues at (location) while earning CEUs. Hosted by the state, provincial and regional directors, this local event brings cutting-edge research and application to your backyard.

The NSCA credentials should always be presented using a standard format. Please review the guidelines prior to listing the credentials.

Castle View High School Strength and Conditioning Coach says science is leading to safer training methods being used in high school weight rooms.

Choose your 2026 NSCA Fall Performance Summit from two focused strength and conditioning events. Earn 0.8 CEUs with expert continuing education.

Access the video collection for the 2019 NBSCA Live Stream