Thanks Thanks:  0
Recommend Recommend:  0
Likes Likes:  0
  1. #1
    Musclechemistry Site Representative Board Certified MD
    drtbear1967's Avatar
    Join Date
    Aug 2016
    Rep Power

    Default Partial Reps for Growth.

    You've heard this rule before: always, always, always use a full range of motion. The truth? Once you're past the newbie stage and your goal is muscle growth, partial reps have their place.
    Why the Rule Was Created: Going through a full range of motion is most optimal for hypertrophy and forces beginners to master basic control and ensure adequate mobility.
    Why You Should Break It: Partials shouldn't make up the majority of your training, but supplementing with them can be wildly effective.
    Some exercises do produce greater hypertrophy when cutting the ROM. This is because a full range can significantly unload certain portions of the lift like lying skull crushers. They also allow for additional volume by extending a set, further stimulating growth. They can also force you to train a specific ROM that might be a sticking point. If you're having a hard time getting a particular muscle to grow you can use partials to activate and emphasize a specific muscle on a compound lift. According to Christian Thibaudeau, "Do this by keeping reps only in the range of motion where the target muscle is doing most of the work by itself. You want to avoid going into the transition zones where other muscles start to take over so that maximum tension is maintained on the target muscle.” If you're too caught up in always lifting in a full range, you're leaving gains on the table. When you mature in your training, adding in partials is exactly what you need to induce more growth or break through a sticking point.
    Last edited by drtbear1967; 01-29-2019 at 09:02 AM.
    Get It Done!

Similar Threads

  1. High Reps for Growth. Gaining Muscle With High Reps vs Low reps
    By Presser in forum Bodybuilding Steroid & Training Articles
    Replies: 11
    Last Post: 09-25-2020, 09:46 AM
  2. High Reps for Growth
    By Iron Game in forum Bodybuilding Steroid & Training Articles
    Replies: 0
    Last Post: 09-24-2015, 09:08 PM
  3. High reps versus Low reps when on an anabolic steroid cycle does it matter for growth
    By gandhisays in forum Bodybuilding Steroid & Training Articles
    Replies: 0
    Last Post: 09-18-2015, 06:46 PM
  4. High Reps for Growth
    By Crazymank in forum MuscleChemistry Discussion
    Replies: 13
    Last Post: 01-07-2010, 10:02 AM
  5. Article: Reps Per Set for Optimal Growth
    By saudades in forum MuscleChemistry Discussion
    Replies: 6
    Last Post: 02-26-2009, 02:08 PM

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Log in

Log in