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Group: General Fitness & Exercise

General Fitness & Exercise

Created: 2011/12/31, Members: 383, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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partials

perrrin Posts: 19 Joined: 2004/04/27	2004/04/30, 10:25 AM I just read a post from a guy saying that he does partial reps only, and he gave his stats he has a lot of muscle and he was saying there great. What do others think and do you recon I should try tpartial reps?

howdiekat Posts: 1,345 Joined: 2003/05/22	2004/04/30, 10:29 AM why would you want to deprive yourself of doing the entire rep? lifting is FUN! just a thought... -------------- success comes before work only in the dictionary. that's right.
7707mutt Posts: 7,686 Joined: 2002/06/18	2004/04/30, 10:33 AM Personally when i hear how an extreme(ie doing partial reps to build a lot of muscle) is the best way to do anything I am a skeptic. If he truly is being truthfull then he has done something that no other in mans history has done...developed a better weight lifting routine. Partial reps do have a place in weightlifting, but in 10 years I have yet to see one truly large muscle man grow from just them. I ues them myself but not by themsevles.... -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL! 7707mutt@freetrainers.com
perrrin Posts: 19 Joined: 2004/04/27	2004/04/30, 10:38 AM Ya fair enough. But I train fairly hard and I don’t feel am getting the results I want, I have only started with this site so hopefully that will change. but i want to do what ever is most effective
7707mutt Posts: 7,686 Joined: 2002/06/18	2004/04/30, 10:39 AM Most effective is to eat right lift hard heavy and with good form....other than that it is up to you and your body. -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL! 7707mutt@freetrainers.com
beatty07 Posts: 7 Joined: 2004/04/29	2004/04/30, 10:42 AM Think about this in terms of the goal: maximum work of your muscle. Now, to recruit all the muscle fibers, you have to exercise through the full range of that muscle's movement. So full-range lifts are the foundation of your program. But what if you're strong in part of that range, but not the rest? Then you aren't maximizing the work of that muscle, because it isn't working much at that strong point. So partial reps are a great tool in that case. Here's one of the many good ways to use partials. Say you're really weak at the bottom of your bench press. You put on as much weight as you can lift off your chest, but the top half of the motion is really kinda easy. So before you do the full-range sets, do a set of partial reps just of the top half of the motion - more weight than you could lift off your chest. (So obviously have a good spotter). Now you drop the weight and move to the full press. Since the strong upper range is already somewhat fatigued, you have to make a more consistent effort through the lift. If this works for you, keep it up. Partials can help you bust through plateaus.
perrrin Posts: 19 Joined: 2004/04/27	2004/04/30, 10:43 AM Do you think they should be done as a final set in a work out or maybe done every few weeks? or do you think i should leave them out? I am 5 11 and 185 pounds and and have been for as long as i can remember. I dont seem to be able to improve
7707mutt Posts: 7,686 Joined: 2002/06/18	2004/04/30, 10:44 AM exactly! they are a tool to use, but in my opinion not used as a total routine long term! But they are great for deadlifts and bench problems!:dumbbell: -------------- LIFT HEAVY! BECOME STRONG, LIKE BULL! 7707mutt@freetrainers.com
perrrin Posts: 19 Joined: 2004/04/27	2004/04/30, 10:47 AM Thanks for all that i apprieciate the info. I will give partialls a go(as a small part of my routine)
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/04/30, 01:02 PM Partials are for getting through stick points......say your maxing out at 300lb bench......you go up 3/4 the weight but you run outta strength, and down the weight goes no 300 max. A partail is for breaking that stick point......so what you do is you get in a smith machine, after your normal sets of bench, flys, dumbelss triceps etc. after all that you load about 315 on the bar in a smith, and set the pins where they stop at about 3 in above your chest. ( remaember a smith machine is conterbalanced so the bar only weighs 15 or 20 lbs.) And all you do is the top 1/3 of the range of motion, just low enouth to where you elbos get to your chest, and you explode up. This "tricks " your brain and muscles into thinking, "hay I can do this weight". And your making that top 1/3 of the motion easier. So next time you max, when you hit that "stick" point you go past it cause yu trained specificaly for that area of motion. However a whole work out doing this i would think not, I have read in some things that if you don't go full range, it "shortens" the muscle ( fibers) and cause them to kind shrink and make them look bulky, but you lose alot of range. Look at those guys who do alot of bicep work, and chest work, they look hunched backed cause their chest is so heavy and no back muscle, and the arms hang funny cause all they have is biceps. hope this makes sense made it longer than I wanted to lol -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn