How to use PARTIAL REPS correctly for HUGE gains in size strength and endurance

Step-by-Step Tutorial: How to Use Partial Reps for Size, Strength, and Endurance Gains

1. Understanding the Concept of Partial Reps:

   • Partial reps provide constant time under tension, offering an alternative to full range of motion exercises.
   • While full range of motion exercises are generally more effective for strength, size, and endurance development, partial reps have their place in training routines.

2. Identifying When to Use Partial Reps:

   • Partial reps can be beneficial when you want to target specific weak joint angles or add more size and endurance to your muscles.
   • They can also be useful when you reach failure or technical failure during a set and want to push your muscles further.

3. Demonstrating Partial Reps with Push-Ups:

   • For example, in push-ups, ensure you perform full range of motion reps by going all the way down and pressing all the way up to full lockout.
   • If you struggle at a specific point in the push-up (e.g., at the top or bottom), incorporate partial reps to strengthen those weak areas.

4. Implementing Partial Reps in Your Routine:

   • After completing a set of push-ups and reaching failure, add partial reps in the weak position to continue working the muscles under tension.
   • For example, if you struggle at the top of the push-up, perform partial reps from that position until exhaustion to maximize muscle engagement.

5. Utilizing Partial Reps as a Finisher:

   • Partial reps can be used as a finisher at the end of a set to exhaust the muscles further and stimulate growth.
   • Apply partial reps to exercises like curls, using techniques such as 21s to target different points in the range of motion.

6. Optimizing Partial Reps for Growth:

   • Incorporate partial reps into your routine for 4 to 6 weeks, performing them at least twice a week with adequate rest between sets.
   • Focus on muscles that need extra attention or have been challenging to develop strength or mass.

7. Applying Partial Reps to Various Exercises:

   • Experiment with partial reps in exercises like pull-ups, dips, squats, lunges, curls, tricep extensions, and overhead presses to see how they benefit your training.

8. Closing Thoughts:

   • Remember that quality and targeted stimulation are key when using partial reps, rather than focusing solely on volume.
   • Incorporate partial reps strategically into your routine to enhance muscle growth and endurance effectively.

By following these steps and incorporating partial reps into your workout routine, you can target specific muscle weaknesses, enhance muscle endurance, and promote size and strength gains effectively.