Partial reps?

[Meso_z]

So, has anyone here switched from full reps on specific bodyparts to partial reps and got better gains?

Lots of pros do them, to keep "constant tension"....but is it really that effective?

[candidizzle]

yup ! for me, on chest presses, i ONLY seem to get results from doing reps in the bottom 1/2 of the movement,

[slaveboy1980]

So, has anyone here switched from full reps on specific bodyparts to partial reps and got better gains?

Lots of pros do them, to keep "constant tension"....but is it really that effective?

doing partial movements like that is dangerous. thats why you have so many pros ripping muscles (obviously drugs and heavy poundages etc play a part too).

in general all muscles/exercises should be trained with full range of motion = alot safer

(im not talking about lock outs and stuff like that)

[laurion]

Whatever works best for ones genetics well thats what they should do.  If you don't jerk the weight around keeping constant tension by doing partial reps is fine, however if you develop your mind muscle connection by lowering the weight and slowing down the reps for a while you can learn to keep tension through full range of motion.  Also I'd like to add that if you do drugs to build muscle fast one of the side effects is weaker tendons and joints perhaps thats why "the pros are always ripping their muscles."

[Bluto]

maybe it can be beneficial on shoulder presses?

[slaveboy1980]

Whatever works best for ones genetics well thats what they should do.  If you don't jerk the weight around keeping constant tension by doing partial reps is fine, however if you develop your mind muscle connection by lowering the weight and slowing down the reps for a while you can learn to keep tension through full range of motion.  Also I'd like to add that if you do drugs to build muscle fast one of the side effects is weaker tendons and joints perhaps thats why "the pros are always ripping their muscles."

no its not. it creates strength imbalances which can be very dangerous. its very important to build strength in a full ROM.

your giving very dangerous advice. very irresponsible.

[Bluto]

what kinda partials are we discussing here? very limited movements like power factor training is one thing, hammercurls that doesnt go all the way like most pros do something else.

[MisterMagoo]

no its not. it creates strength imbalances which can be very dangerous. its very important to build strength in a full ROM.

your giving very dangerous advice. very irresponsible.

BIG time. 99% of the time people do a partial rep because it enables either more weight or more reps. either way, a dangerous idea.

the only reason to go partials is as a supplement to your training. for example, board presses or rack pulls. any situation where the IDEA is to focus on getting stronger in that range of movement, rather than trying to stimulate a muscle via half a motion.

when you rely solely on partials, you become weak in the area of the rep you don't do and that can be a HUGE problem if at some point you accidentally let a heavy weight drift there.

[slaveboy1980]

what kinda partials are we discussing here? very limited movements like power factor training is one thing, hammercurls that doesnt go all the way like most pros do something else.

 movements where you avoid the bottom stretch are specially dangerous.


(of course doing extremely heavy stuff like quarter squats can be dangerous too...for other reasons)

[YoungBlood]

I will use partial reps, only part of the time. As another way to create an adaptive response. Never use them exclusively, or do I consciously try to do them because Mr. Olympia or whoever popularized them.

If I do ever use them, it's usually at the end of a set to finish out and get whatever I have left, out of the muscle. Similar to Platz, where he would just stand there and squeeze his legs or hold the DB's out to the side a few inches on laterals, because that was all he could muster at that point.

[_bruce_]

Cutler said in his vid, that he only does partials on chest because it minimizes the chance for a tear.... the guy who massages him(not a fan ) also agrees... seems to be a deep tissue guy.

Thoughts

[YoungBlood]

Cutler said in his vid, that he only does partials on chest because it minimizes the chance for a tear.... the guy who massages him(not a fan ) also agrees... seems to be a deep tissue guy.

Thoughts

Why would it minimize the chance of tear? Not antagonizing, but how would logic be applied to this?

[Slin1]

Why would it minimize the chance of tear? Not antagonizing, but how would logic be applied to this?

I think Cutler is full of crap

[YoungBlood]

I think Cutler is full of crap

I agree.

[laurion]

no its not. it creates strength imbalances which can be very dangerous. its very important to build strength in a full ROM.

your giving very dangerous advice. very irresponsible.

I've done partials on just about every exercise since I've started bodybuilding, I'm no monster or anything but it's always helped me.  Now I will add that mostly I use this after reaching failure from full range of motion and I want to repeat that you really need to do what works best for your genetics everyone is different and some things that benefit some can be detrimental to others.  Also I have friends that for a long time have utilized this method with no problem and others (like you) who preach against it, so I feel comfortable "giving this very dangerous and irresponsible advice" knowing that it is just that, advice.  People who are into bodybuilding for long enough will either know already what is or is not right for them and if they haven't figured that out yet then I feel confident that there are very few deaths from partial reps.

[MisterMagoo]

Why would it minimize the chance of tear? Not antagonizing, but how would logic be applied to this?

same way that a partial squat with 455 is better for your knees than a full squat with 315.

[pumpster]

I've done partials on just about every exercise since I've started bodybuilding, I'm no monster or anything but it's always helped me.  Now I will add that mostly I use this after reaching failure from full range of motion and I want to repeat that you really need to do what works best for your genetics everyone is different and some things that benefit some can be detrimental to others.  Also I have friends that for a long time have utilized this method with no problem and others (like you) who preach against it, so I feel comfortable "giving this very dangerous and irresponsible advice" knowing that it is just that, advice.  People who are into bodybuilding for long enough will either know already what is or is not right for them and if they haven't figured that out yet then I feel confident that there are very few deaths from partial reps.

Smart. Partials are one of the best techniques out there, can be safer and more effective in many cases. Part of the confusion lies in the fact that partials can be almost full ROM or only part; big difference. The danger's more pronounced when using very short ROM, loading up the weight, isn't as big a deal with larger ROM in fact in those cases the injury factor can be reduced to below that found with full reps in many caes-full extension can put tremendous strain on the connective tissues. Happened to me some time ago and i never went back to full extension on that exercise after that. ROM partials can also be more effective, in part due to higher time under tension, in part due to removal of the sticking point inherent in some free weight movements, in part due to better mind-muscle connection.

I think where it can be potentially more dangerous is very short ROMs using much higher weights, on the other hand when used carefully under control they can be very beneficial at improving one's strength by working on and improving various segments of ROM.

Partials are also one of the best ways to challenge and fatigue a muscle beyond the normal boundries when used as a complement to full reps at the end of set.

[Meso_z]

Here is Jay training chest on the machine, im talking about this kind of partials.

[slaveboy1980]

I've done partials on just about every exercise since I've started bodybuilding, I'm no monster or anything but it's always helped me.  Now I will add that mostly I use this after reaching failure from full range of motion and I want to repeat that you really need to do what works best for your genetics everyone is different and some things that benefit some can be detrimental to others.  Also I have friends that for a long time have utilized this method with no problem and others (like you) who preach against it, so I feel comfortable "giving this very dangerous and irresponsible advice" knowing that it is just that, advice.  People who are into bodybuilding for long enough will either know already what is or is not right for them and if they haven't figured that out yet then I feel confident that there are very few deaths from partial reps.

the danger is when people never do full range of motion in one exercise..and basically only do 'partials' and build tremendous strength in a limited range.

its not really a question of 'everyone is different' or individual genetics. if you create strength imbalances...your setting yourself up for injury.

and like i said before it depends on what kind of partial movemens we are talking about. if you do partials as an extra aid and normally use full range of motion in on exercise......they can be beneficial.

but using only partial movements like some pros do....thats very dangerous.

[AVBG]

Brian Buchannan allegedly said to Lee Priest (after doing a set of chins- quarter reps).. "If it moves, it's a rep".

[slaveboy1980]

Brian Buchannan allegedly said to Lee Priest (after doing a set of chins- quarter reps).. "If it moves, it's a rep or my lat".

[Meso_z]

Brian Buchannan allegedly said to Lee Priest (after doing a set of chins- quarter reps).. "If it moves, it's a rep".

where did you saw that?

[jpm101]

People seem to think that there is only one version of partial reps and that is the middle ROM. And should be avoided at all cost.  And some of these people may think that a note from their mother is needed before thay can do a serious partial workout because of so many dangers conected with it.   

Even in a full, by the book complete ROM workout, at least one portion of a muscle being trained will become stronger by a far greater percentage than the other two  sections. Doing a complete ROM is like gear changing in a car.The Nautilus cam bearing is about the first device/machine that took into account working each muscle section with one movement, insuring a balanced strength/mass development. Modern rehab/injury centers have machines capable of mocking this important action.

Cutlers video shows how most top BB'ers and Pro train. They may use periodization from time to time, with-in a planned training year (everyone should plan at least 6 months in advance on how their workout schemes to be followed....and most important, stay on that workout plan), but those mid range rep seem to be favored over all. That is Time Under Tension (TUT). Not just for the one exercise but for the whole workout. Might also notice that Culter quits well before complete failure. Most other very large and strong men follow this pattern. They tell me keeping a rep or 2 in the tank seems to speed their steady (key word...steady) progress. Good Luck.

[thewickedtruth]

no its not. it creates strength imbalances which can be very dangerous. its very important to build strength in a full ROM.

your giving very dangerous advice. very irresponsible.

agreed!