Lighter loads also allow the movement to be performed through the full range of motion. Lifting overly heavy poundage typically takes the weight through a shorter range of motion, resulting in poorer performance. In an study published in the January 2014 issue of the Journal of Strength and Conditioning Research, researchers found that after subjects performed 12 weeks of strength training with full range of motion, the strength and size of their muscles were greater than those observed in another group that used movements with short range of motion.

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