Getting more out of a regular rep:
The One & Half Rep systems has worked well for some men who's progress has slowed down...or hit that training wall. Adapts very well to arm, delts & pec workouts, in particular, but can be used for the rest of the body also. Moderate to light weight is usually done with any of the below suggestions. Not designed for heavier workouts, but true BB'ing.
Taking the BB curl for example:
Complete one full rep to the top position. Now only lower the bar half way (90 degrees), hold for a second or two and curl back up to the top position again. At that position, lower the bar all the way down to the orginal bottom starting position. That's considered 1 & 1/2 rep. Try for 8-10 reps a set.
Seen guy's use this with cable curls & cable flys, with excellent results. But can be done with a pair of DB, remembering to focus on the performance of the movement. Delts also.
21's (7's) are another way to take regular rep's to another level. Again BB curls for example:
Just do 7 complete full ROM reps, than 7 reps from the half way mark (90 degrees) to the top position. Next do 7 reps from the bottom position to the half way mark (90 degrees) of the body. Never pause or rest until these 21's (7's) are done. Two cycles should do it. Also can work well on the triceps, delts & pecs.
There is Running The Rack, also, for biceps, triceps or delts. Couple more ways also. All the above are meant to increase tension in the shorter period of time. Good Luck.
