Getbig Bodybuilding, Figure and Fitness Forums
Getbig Main Boards => Gossip & Opinions => Topic started by: Parker on April 21, 2011, 04:24:06 PM
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What is your stance? Some say you get a better contraction with a half rep (partial) than with a full rep, the movement is best in the first half, and energy is wasted for the second half. Others say, that one is just "half steppin" when not performing the full rep...
Is it a matter of opinion, and what are your results?
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i wouldn't mess with the bench press with phil heath's chest, havent done it in yrs. i agree with chick on the bench. why tear a pec if you have nothing on the line? machines work well.
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i wouldn't mess with the bench press with phil heath's chest, havent done it in yrs. i agree with chick on the bench. why tear a pec if you have nothing on the line? machines work well.
On Phil's first vid, his incline press angle is set so high, it looks like a delt movement...in fact, I think he probably did get more of delt workout, and could be partially a reason why his chest lacks fullness.
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anytime i do chest work, i tend to favor full movements over partial reps, other then towards end of the set to get a few extra reps out. I feel full range of motion > half reps. Just fries the muscle a bit more imo.
Also, i feel when i do full reps on bench, it helps build my tris more since they are being involved at the top part and rarely on Tricep days will i get the ability to use as much weight as i do when benching, so it adds a bit more fullness.
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Full ROM on everything I do unless I intentionally add partial reps at the end of a set to extend the set.
I see so many lame fucks these days using big weight but the reps are no fucking good in my book.
Asked a guy one time what he squatted,he sais 515 for 5 reps........watched him squat and he barely bent his knees..............fucki ng pussy.
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i wouldn't mess with the bench press with phil heath's chest, havent done it in yrs. i agree with chick on the bench. why tear a pec if you have nothing on the line? machines work well.
Why would you have to tear a pec? Couldn`t you go to near failure with a reasonable amount of weight instead of trying to do too much?
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Full ROM on everything I do unless I intentionally add partial reps at the end of a set to extend the set.
I see so many lame fucks these days using big weight but the reps are no fucking good in my book.
Asked a guy one time what he squatted,he sais 515 for 5 reps........watched him squat and he barely bent his knees..............fucki ng pussy.
He was using the Weider Cheat Principle
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Really depends how long your arms are. I screwed up both rotators royally from bottoming out on them, so now I only go 3/4 down if I ever do them. Funny how the short arm barrel chested dudes are usually the ones you see doing partials even though they dont really need to worry about injury as much. And I see alot of long arm benchers doing full reps, putting their humerus way past parallel. Never though looking out had much of a purpose either, except for close grips of course..
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He was using the Weider Cheat Principle
In a big big way!! :)
Cheating himself from making progress.
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Bullshit... cheat on every exercise but you have to know how to cheat correctly. As long as you are getting the optimal contraction why do additional rep range? You just risk injury. Always partial rep your bench but keep it from chest to about 6-7 inches up.
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I do full reps on bench because anything else looks ridiculous.
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I do full reps on bench because anything else looks ridiculous.
Yeah... that looks ridiculous ::). Also by short stroking weight you keep the pressure on the muscle and off the joints. I actually lock out and do full reps when i get tired.
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Yeah... that looks ridiculous ::). Also by short stroking weight you keep the pressure on the muscle and off the joints. I actually lock out and do full reps when i get tired.
Yeah actually it does.
Ronnie is on enough hormones to kill a horse and can do whatever he wants and gain. All this shit about "durr optimal contraction hurr durr keep the pressure off the joints urf durf durf" is just bro-science nonsense.
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Full ROM on everything I do unless I intentionally add partial reps at the end of a set to extend the set.
I see so many lame fucks these days using big weight but the reps are no fucking good in my book.
Asked a guy one time what he squatted,he sais 515 for 5 reps........watched him squat and he barely bent his knees..............fucki ng pussy.
Yep, i fully agree
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Yeah actually it does.
Ronnie is on enough hormones to kill a horse and can do whatever he wants and gain. All this shit about "durr optimal contraction hurr durr keep the pressure off the joints urf durf durf" is just bro-science nonsense.
I agree as well. Unless you are training to be a body builder where you 100% must only stimulate one muscle group (like Leafy) then i can somewhat see that doing partials might have a benefit, but for most guys who are simply working out to get a bit bigger and stay in shape, full range of motion = far better long term results.
imo
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Yeah actually it does.
Ronnie is on enough hormones to kill a horse and can do whatever he wants and gain. All this shit about "durr optimal contraction hurr durr keep the pressure off the joints urf durf durf" is just bro-science nonsense.
Enjoy joint problems like all the other guys who did full reps when you get older.
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Enjoy joint problems like all the other guys who did full reps when you get older.
"Older" is a relative term
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"Older" is a relative term
Old in training years, obviously.
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Pros do partial quarter reps
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full range,full development!
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Full ROM on everything I do unless I intentionally add partial reps at the end of a set to extend the set.
I see so many lame fucks these days using big weight but the reps are no fucking good in my book.
Asked a guy one time what he squatted,he sais 515 for 5 reps........watched him squat and he barely bent his knees..............fucki ng pussy.
So true, I see that all the time. People doesn't understand that there is a big difference how to stimulate muscles while you are on drugs and how to do it if you not on drugs. If you are on drugs, it really doesn't matter how you stimulate your muscles, and they grow, because that's why you take the fucking GH. You grow even without any stimulation, and that is scientific fact, because that is how GH works. On the other hand, if you doesn't use any drugs, it is whole new ballgame. Now you have to know how to stimulate your muscles and how to do it right to gain anything from your workouts. Now it make big difference how you do your reps and what you gain from it. Best possible ROM for every muscle is from the relaxed position to the full concentrated position, and everything shorter than that is fooling yourself. If your shoulder, knee etc. can't do it, use lighter weight until you learn to do it properly. If you use full ROM, you gain strength faster than you ever can imagine. If you use short range of motion, you gain just courage to put more load on the muscle, but when load goes up, the ROM goes down, and only what you really gain is even bigger ego. You ego-trainers should understand that your co- trainers and other people see just what you are, not what you think you are. If there is some bozo in the gym who uses enormous weights, let say 2000lb for example on the leg press, but do just 3" range of motion, do you think that he is strong, or that he is an idiot? He has different picture about him selves, than you can see outside, he think he is strongest man in the universe, but bystanders see only a stupid guy who can't train properly...
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Enjoy joint problems like all the other guys who did full reps when you get older.
full range,full development!
old guy disagrees
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Full reps, just short of lock out,
10 reps, upwards of 40 sets.
You'll have a chest like Mr genetics
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Yeah... that looks ridiculous ::). Also by short stroking weight you keep the pressure on the muscle and off the joints. I actually lock out and do full reps when i get tired.
200% correct ...
I don't half rep I do 80% rom on bench
It's 100% harder not locking out anyone who doubts this
Try no locking out with your 3 rep max
Locking out for me = rest
So once I get to 405+
I HAVE TO LOCK OUT!
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I stick to incline Smith machine, incline dumbbell presses and dumbbell flies. I'm throwing in a decline movement maybe once a month instead of an incline press just to mix things up (mostly in the conducted rack).
No barbell benchpress in years. Stupid exercise only for ego, but not for building teh muscle.
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Wow Nubret was incredible. Should of gotten way more attention back then..
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I stick to incline Smith machine, incline dumbbell presses and dumbbell flies. I'm throwing in a decline movement maybe once a month instead of an incline press just to mix things up (mostly in the conducted rack).
No barbell benchpress in years. Stupid exercise only for ego, but not for building teh muscle.
injured my pec doing heavy delcine db presses
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Full range.
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Enjoy joint problems like all the other guys who did full reps when you get older.
I'm 30 and have been lifting for 15 years but I'll keep you updated ::)
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old guy disagrees
Ask Dave Palumbo, Jim Quinn, etc how their joints are. They were all big full range of motion guys. You can't lock out and put 400lbs of pressure on a joint. It just isn't safe. All you have to do is stimulate the muscle. That partial rep partial development saying is total BS. Now if you are lifting LIGHT weight then full range is probably necessary because it requires more concentration to actually get anything out of it.
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Ask Dave Palumbo, Jim Quinn, etc how their joints are. They were all big full range of motion guys. You can't lock out and put 400lbs of pressure on a joint. It just isn't safe. All you have to do is stimulate the muscle. That partial rep partial development saying is total BS. Now if you are lifting LIGHT weight then full range is probably necessary because it requires more concentration to actually get anything out of it.
I think partial reps get a bad rap because most guys use them the wrong way.
They eliminate the hardest part of the ROM to make the movement easier & allowing them to use more weight for their egos.
But, if you use partial reps in a way that limits the rep by confining it to the hardest portion of the movement, then you’ve just improved the time under tension for that muscle.
This method is not the best for building strength or functional muscle, but in terms of hypertrophy, it’s very effective because muscles LOVE constant tension.
That’s why it can be beneficial to cut out the parts of the rep where stress is transferred away from the targeted muscle and shifted either to ancillary muscles, joints, or gravity, etc.
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Ask Dave Palumbo, Jim Quinn, etc how their joints are. They were all big full range of motion guys. You can't lock out and put 400lbs of pressure on a joint. It just isn't safe. All you have to do is stimulate the muscle. That partial rep partial development saying is total BS. Now if you are lifting LIGHT weight then full range is probably necessary because it requires more concentration to actually get anything out of it.
Why you have to go for 400lb, if you can stimulate your muscle with 200lb by doing it right? If you look those old school bodybuilders like Arnold, Nubret etc. who have excellent pecks, wouldn't you ever wonder why modern bodybuilders has not? Modern way of training= all half rep, big weights, machines and more drugs. Have you ever see anybody doing wide grip bench, meaning that you hands are as wide as you can hold the barbell? That was one of the basic exercises back then, but not anymore. Dips for chest? Full range flyes? Now days it is all bench, heavy load, partial reps. There was one of the our first pro builders in my gym back in the 1990, and some one ask him, why he uses so moderate weights while he is doing bench? He take his shirt off and show his show his chest, and ask "who else you have seen chest like this? It isn't about the weight, it is how you bench to get you muscles grow." And that is true, if you bench like a power lifter, your can't have chest like bodybuilder..
How many of you guys bench flat bench with your back flat on the bench? Most common way of benching what I have seen is arch your back until your shoulders and back of your thighs are only parts on your body touching the bench, like power lifters do while trying one rep max. You do it because you want to lift heavy, not because it will make your muscles bigger. With that posture, you take the pressure away from your chest and move it to the supporting muscles, you are cutting the ROM as short as possible to make the lift as easy as possible. How all this will help you to add mass to your pecks? Well, it doesn't, meaning there is far better way to do it.
You have to arc your back, but only little bit. You have to pull your shoulder plates together, and when you are ready, start your set. You lower the barbell slowly until it touches highest point of your rib cage, and then you press it up as fast as you can by tightening your pecks. At this point you have to concentrate to do your reps by one by one, not a set of x reps. You choose a weight which you can do 8 reps and your goal is to do 12 singles without any rest on between them. 2 set like this, then take some weight of and then 3 sets of x reps with flowing motion to the failure to maximize the pump. Same for the incline. If you don't feel the positive difference to your original method, skip this shit and keep on going. Point is that you have to use the weights which you are capable to handle with full ROM, so if you have already ruined your joints by seeking the best ORM, you are fucked.