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Training Intensity Principles: Partial Reps


After achieving initial muscular failure, it is possible to continue your sets by performing repetitions which do not go through the entire range of motion. An example of this would be doing a bench press exercise where you perform half repetitions in the upper third range of motion. This can bring your muscles past the temporary point of failure and up to complete muscle exhaustion, or very close to it.

Tips

Partial reps are great for smaller muscle groups such as calves and biceps. Partial reps are also an excellent way to develop your strength for bodyweight exercises such as chinups or pushups. If you are unable to do any chinups currently, try doing several chinups only halfway to develop your strength for that particular motion, and with time, you should be able to perform the exercise through the entire range of motion.

Do Exercises

Perform the stripping method for: Pec-deck flyes, leg extensions, dumbbell curls, seated calf raises, machine preachers curls, lying leg curls.


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