Have you ever thought to yourself, "I wish I didn't have to
do the whole rep even though I know I'm supposed to?"
Well, guess what? You don't!
Not only are partial-range reps perfectly "legal," they can
be far more effective than full-range reps for building
serious strength as quickly as possible.
Partial range reps, which I will refer to as "partials"
from now on, are basically reps done in a specific range
of motion. A partial bench press, for example, may involve
doing only the top six inches of the range of motion.
Partial reps have one major advantage over full range reps:
you can target your resistance to the specific range of
motion you are working in.
Think of the bench press again. You know how much easier
the weight feels after you get past the sticking point.
Obviously, that sticking point is limiting the amount of
weight you are able to use on the exercise.
If you are only able to get 200 pounds past the sticking
point, but your chest muscles are capable of handling
300 pounds once you're past it, you will be limiting
your ultimate muscle mass and strength levels by only
using 200 pounds.
This is where partial training comes in. By working only
in the range of motion ABOVE the sticking point, you can
use far more weight and, therefore, work your muscles at
a far higher threshold.
By working at a higher weight, you will not only be getting
your muscles used to handling those heavier weights, you
will be building your connective tissue to help handle
From personal experience, I know how dramatic the effect
training the connective tissue to handle heavier loads can
be. For years, I was stuck a maximum of 300 pounds
on the flat bench press. No matter how hard I worked,
nothing seemed to help. Then I discovered partials.
By working partials consistently, I brought my max bench
press up to 350 pounds in a matter of months. It made me
realize that my connective tissue strength was holding me
back, not my muscle strength, and nothing builds connective
tissue better than extremely heavy weights.
To give you an idea of the kind of weight your body may be
capable of moving with partials, while at a bodyweight of
approximately 210 pounds, I've done top range partial bench
presses with 750 pounds and top range partial squats with
1100 pounds. Partials with this extremely heavy weight
builds up incredible connective tissue strength and helps
you build strength extremely quickly.
Partials are useful not only in the ranges of motion where
you can use the heaviest weights, but in the ranges of
motion where you are at your weakest.
Using the barbell squat for an example, think of where the
weakest point in the range of motion would be. The very
Now imagine setting up a barbell in the power rack at the
very bottom position of the squat. You get under the bar,
then, starting from a dead stop, you squat the weight up
a few inches then lower it back down to the safety rails
All of the stress of the exercise is placed on your muscles
in their least favorable leverage, which will build up your
weakest point. This can dramatically increase your
strength and power in that weak range, which can have a
dramatic effect on how much weight you'll be able to use
for full range reps.
Partial training concepts can be applied to almost any
exercise you can imagine, however partials are certainly
more appropriate for some exercises than others. This
is especially true of exercises that already have a short
range of motion or need a full range of motion to be
Some exercises partials work very well for include:
bench press (a barbell is much better than dumbells as you
can use the power rack rails to easily adjust your range
of motion), squats, deadlifts, barbell and dumbell curls,
barbell shoulder press, dips, close grip bench, pushdowns,
bent-over rows, and calf raises.
Key Points About Partial Training
There are several very important things to note about
You should keep some full range movements in your
program. Don't do partial movements exclusively for too
long. I would recommend alternating sessions of partial
and full-range training.
Training with extremely heavy weights is extremely
demanding on the body. You may find you need more time to
recover from partial training sessions than regular
Because this training strongly affects the connective
tissue, it's a good idea to supplement with nutrients that
support the joints. These include Vitamin C (helps
support collagen formation), calcium, glucosamine and
chondroitin, MSM, and gelatin. These nutrients will help
your body to recover faster from this heavy training.
Heavy partial training should not be done long term.
I normally limit partial training to 6 weeks at a time,
returning to full-range training for awhile. Taking time
off partials not only allows your body time to recover
from the extremely heavy weights but gives you a chance
to put your newfound connective tissue strength to work
in full-range training.
Describing how to do partials for every exercise I
mentioned previously is beyond the scope of this article,
but here are some pointers that will help you use partials
in your workouts.
The power rack is your best friend. By setting the
heights of the safety rails appropriately, you can stop
the barbell at nearly any point in the range of motion of
almost any barbell exercise.
Before you do a heavy partial rep, be sure to prepare
yourself. Tighten up your muscles and prepare mentally.
Partials are very different than full reps because of the
far greater weights you'll be able to use.
Set aside your preconceptions of how much weight
you're capable of lifting. You really will be amazed by
how much more you can lift when you only work in your
strongest range of motion.
Don't forget about working in your weakest ranges of
motion too. It may not be as glamorous but working the
weak range is very important for building up maximum full-
Work your poundages up gradually but don't be afraid
to push yourself. Just because you can lift a ton more
immediately doesn't necessarily mean you should. For the
first few sessions, only go about 10 to 20% over your full
range one-rep max. You need to give your body a chance to
adapt to this totally different type of stress.
Your progress should be steady after that. Increases of
up to 50 pounds or more per session are not uncommon on
some of the larger muscle exercises such as bench press
or squats. Try to move your poundages up each session,
even if it's only by 5, 10, or 20 pounds.
Have fun!! You'll relish the incredulous looks you
get from other people when you get to the point where you
can lie down under a bar loaded with 7 plates on either
side. You may have to apologize to others for using all
the weight plates though!
To sum it up, partials are an extremely valuable training
technique. They can help you blast through strength
plateaus by building up not only your muscles and
connective tissue, but your confidence with very heavy
weights as well.
Bonus Training Tip!
Secret Training Tip #622 - High-Rep Partial Training
Gain strength and muscle mass!
This training technique is one of the best kept secrets for sending strength and muscle mass through the roof quick! Learn why it works and exactly how to do it for best results.
The partial rep is one of the most effective training
techniques for building strength quickly but how can you
adapt partials for boosting muscle mass at the same time?
The answer is simple: high rep partial training.
Partial training, in a nutshell, involves only moving the
weight in a shortened range of motion. This can be anywhere
in the range of motion of an exercise but for our purposes,
we're going to use the strongest range of motion, e.g. the
top few inches of the bench press.
The reason conventional low-rep partial training is so
effective for strength building is that you are using
extremely heavy weight for low reps. This builds up
excellent connective tissue and muscle strength.
Unfortunately for muscle gaining purposes, this type of
training also results in a very short time under tension.
Time under tension refers to the length of time a muscle is
placed under continuous tension during an exercise. In
order to stimulate muscle growth, your muscles need to be
under tension for approximately 30 to 60 seconds (this is
a rough estimate - it works out to about 6 to 12 reps in a
conventional, full-range set).
A typical partial rep may take only one or two seconds to
complete. If you do 5 reps, your muscles have only been
under tension for 5 or 10 seconds. This is not nearly
enough time to stimulate muscle growth. Now imagine doing
30 reps instead. This puts you right in the middle of that
optimal range. Not only will you be using extremely heavy
weight (which is great for building muscle and strength),
but you'll be placing your muscles under tension for a long
enough time to stimulate muscle growth. This is an
extremely effective combination!
High rep partials can be used on their own or in combination
with low-rep partials or even conventional full-range sets.
I often use them after doing a few sets of extremely heavy
low-rep partials. For example, I will do top range bench
press partials with 600 or 700 pounds for low reps then
remove a few plates and do a set of 50 or 60 reps with
315 pounds on the bar. I have also done sets of extremely
high rep partial squats with extremely heavy weights
(150 reps of 950 pounds). I've found both of these
techniques to be very effective for building both strength
and muscle mass quickly.
Give high rep partial training a try in your next workout
and don't be afraid to push yourself. You may be surprised
at how many reps you can do with a weight you may not have
even considered using before!
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