Partial reps....

I came across partial reps a very long time ago and i had always wanted to try them. I did use this form of training for alittle while when i first came across it and i did make some gains but i didnt use it as a main stay througth out my training. I became to understand that this form of training is quite productive and allows you to push past your limits. The best book/DVD's for good information on this type of training methodology are How to Squat 900lbs - Bd Jeffires and Dinosoar Training - Brooks Kubik

I started focusing on partial reps because of an injury that i had in 2011. This injury left me, after 8 months, very weak and fragile. So as apart of my rehab and unknown to my physio and doctor i embarked on partial rep training.

I started with just the bar on squats at a top position partial of around 2 inches and I eventually ended up after a long hard cycle of many many weeks doing 200 kilos at around 12 inches off the bottom position. My lower back became strong, in fact my whole body became strong I did over the course of the cycle bench press, seated press and deadlifts. All these were with a bar at first and I made great progress on these movements and I did end up again 12 inches off the bottom position moving -

Bench press - bar to 120 kilos
Seated press - bar to 90 kilos
Deadlifts - bar to 140 kilos

Its good to keep a full range movement in as so to keep the stretch/groove in the muscles. (As to wether the muscle becomes shortend with partial rep ranges is another matter but a full range should be kept in anyway to help work the muscle in full range and so as not to unknowingly produce a weak point any where in the range, ((other than when working the partial movment)).

I did not do full range movements because of my injury in the lower back. But there is tremendous value in doing full ranges.

So logic tells me that if i can bench press 200 kilos 1 foot off my chest and im unable to bench press the same amount off my chest, not only am i weak at the bottom position but also my leverages are weak too. So to help with adding some strength to the area under the partial range, in my case 1 foot - (12 inchs) a full range movemnt should be included. Also you could start at the bottom position of the movement and build up your strength that way.

You could use the same movment as a partial and full range and would be helpful but hitting the muscle from diffrent angle with a full range will help also and the point of setting up my training was to work upto a big weight at 12 inches from the bottom poistion and slowly add a 1 inch board under the bench or feet to decrease the weight to 11 inches then work upto past same weight. And also a form of rehab.

So for example -

If i worked upto 200 kilos in the partial bench press at a partial range of 12 inches from the bottom position i then would add a 1 inch board under my benches feet and work again upto and beyond 200 kilos so it maybe 210 or 220 kilos. And if my logic is correct i should by the time i get 1 inch off the bottom position be able to push a lot more weight then the 200 kilos 12 inches off the bottom position. Dont get me wrong i will still have to work my way upto the weight but i should have the strength and power to get there far more quickly if i had just stuck with a full range movement. Plus the added benefit is that along the way im adding muscle mass because i am constantly hitting a heavier and heavier weight and a big muscle is a muscle that can handle a heavy weight.

Maybe you can pump up your muscles with a light weight but it wont be as strong as it looks. This is a difficult argument to have but im a believer in big strong and powerful muscles are made by big heavy weights, its that simple to me. But i can see the value of lighter weights and during the begining of my training cycle the weights are light as you build back upto the heavy stuff. And i can see how lighter weights help to flush fresh blood into the muscles to allow for growth.

Anyhow and anywho, partial reps allow you to build up to a heavy weight at a given range of motion and you can slowly work your way down the range of motion untill you are at full range. this is not my idea but i read about it in books and articles. Heavy lifters like Paul Anderson and other old school heavy lifters used partial ranges with great results.

So I may start using partials again I do love these and they are a great benefit. I may do them after my full range movements but only on back squats, bench press, standing press and deadlifts. I could start using them on a row or a chin but id have to have a look as to how I can get a partial movement and be able to decrease/increase the distance as I would be training these at home.

So im thinking of adding thses and becoming strong as a big brown bear!!!