16th September 2024
Partial reps are a strength training technique where only a portion of the full range of motion is used during an exercise. Unlike traditional full-range reps, partial reps focus on a specific segment of the movement, targeting muscles in that particular range. This method is particularly useful for building strength in weak or sticking points of a lift, overloading the muscle at that point.
To use partial reps effectively in the gym, identify the part of the movement where you experience difficulty or want to concentrate strength gains. For example, if you struggle with the lockout during a bench press, you can perform partial reps focusing only on the top half of the movement. The most common way to include these into your routine would be to move onto partial reps after completing your full-range sets, using a heavier weight or higher volume.
By isolating and strengthening these challenging points, partial reps help in overcoming plateaus, improving overall lifting capacity, and achieving better performance in full-range exercises.
However, check back here next week to learn why we more commonly use full range of motion reps…
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