Burn Until You're Big

[drtbear1967]

Burn Until You're Big

Good news: This hypertrophy training technique works fast. Bad news: It feels like your muscles are on fire. Try it if you dare.

by Christian Thibaudeau


The Technique: Regressive Range of Motion

This training method can be used by those who are after hypertrophy gains and by those whose goal is to build both strength and size. Here's how it works:

1. Start an exercise by doing a full range of motion. Do reps until you're close to hitting failure, then...
2. Cut the range of motion in half and do partial reps. When you feel that you're about to hit failure in that partial range....
3. Cut the range of motion in half again (do quarter reps) until you finally hit total failure. Depending on the exercise, the partials will be done in either the top portion or bottom portion.

For Size Gains

Use a weight you can lift for 8-10 full reps before reverting to half and then quarter reps.
For Size and Strength Gains

Use a weight you can lift for 4-6 full reps before reverting to partial reps. This method allows you to use a decent amount of weight.
Examples

• Squat: Full reps, then upper-half reps, then quarter reps
• Bench Press: Full reps, then upper half reps if you want to focus on delts and triceps. If you want to focus more on the chest, do quarter reps in the lower half of the movement.
• Hamstring Curl: Full reps, then lower half reps, then quarter reps
• Biceps Cable Curl: Full reps, then lower half reps, then quarter reps
• Triceps Pushdown: Full reps, then lower half reps, then quarter reps
• Leg Press: Full reps, then upper half reps, then quarter reps
• Lateral Raise: Full reps, then lower half reps, then quarter reps

This method is especially effective with compound movements, particularly those with a longer range of motion. It can also be used successfully with exercises like curls (especially cable curls), triceps pushdowns, leg curls, leg extensions, hack squats, and leg presses. It doesn't work as well with overhead work or pulling exercises.

 

[LeatherHead]

This is where a great partner is valuable in the gym.

 

[JackSteel]

Not trying to suck my own dick but I've been doing this for years and it's fantastic. True failure is when it cannot possibly be moved an inch!


Robolics Labs Representative

 

[drtbear1967]

I did the heavy stuff years ago and I got stronger but didn't put on the size that I wanted. Been training like this for the last several years and love it.

 

[BigZ]

I've only discovered this type of training on my own in the last few years. I wish I had known 15 years ago. Always went too heavy, got a lot of strength gains but minimal size. Finally on the right track and now with a cycle--if I can keep my diet where it's supposed to be--I may actually gain what I want this time.

 

[drtbear1967]

Squeeze baby squeeze.