2023-11-21 16:00:51
This is the big trending topic in the world of “fit game”: partial repetitions, propelled by the most followed bodybuilder of the moment, Sulek himself.
An advanced technique in bodybuilding, “partial reps” are nothing new, with bodybuilding stars like Ronnie Coleman having used them years ago.
Focus on this practice, how to try it correctly and what mistakes not to make.
What are partial rehearsals?
As the name suggests, it involves not doing one repetition of an exercise in its full range of motion, but only half.
This may seem counterproductive at first glance, especially since you have probably always heard to favor complete repetitions, but like the good hunter and the bad hunter, there is good and bad partial execution…
The different types of “partial reps”
It is already appropriate to define the different portions of a repetition:
the short partial repetition: the muscle will be in a contracted position in the selected range of movement, the long partial repetition: the muscle will be in a stretched position in the selected range of movement.
To better understand (see the video above to clearly visualize), do a biceps curl, in initial position, bar at the bottom, arms outstretched, you are at 0°. In the final position, arms bent, you are at approximately 150°, then:
the long partial repetition will be between 0° and 90° (forearms parallel to the ground), the muscle worked (mainly the biceps) will then be mainly in the stretching position, this is the lower portion of the movement if you prefer. the short partial repetition will be between 90° and 150°, the muscle worked will then be mainly in a contracted position, this is the upper portion of the movement.
The portion that interests us is the first (long partial repetition) because itIt is the one which has been the subject of the most scientific studies with good results.
Science indeed seems to show that long partial repetition would be more effective in terms of hypertrophy than its cousin the short partial repetition and that it would even be more effective than the full range of movement!
This is not so surprising when we know that the Eccentric tension is an excellent trigger muscle growth.
It is in this portion of movement that we can reap the most gains, so in theory, the more time you spend there, the better!
most total time in the most anabolic part of the movement
Examples of using this advanced bodybuilding technique
Roughly speaking, 3 strategies are available to you:
Do your entire set with partial repetitions, Alternate between a full range of motion repetition and a partial repetition, what we call the 1.5 (see the example above on the squat), Go to muscle failure on your series, then get as many partial repetitions as possible.
On bench press
For example, you can do your first 3 sets of bench press work with dumbbells normally and opt for partial repetitions on the last one, which would give:
3×8 repetitions at 40 kg per hand, 1×8 repetitions at 40 kg per hand, then without rest, 4-5 partial repetitions at 20 kg per hand.
The other solution on the last series would be to take weights of 30 kg and go to muscular failure in full repetitions, then scrape a few partial repetitions.
On squat
As we saw above, what interests us is the portion between the moment when your buttocks are closest to the ground and the moment where you are halfway up the climb.
Stay in this range and get as many reps as possible (you may need assistance).
On the Bulgarian squat, you can do the same thing and stay in the bottom position (where your quadriceps are fully stretched)
On pull-ups
Here again, you can carry out your sets normally, then as soon as your chest no longer touches the bar, rather than letting go of the bar, do partial repetitions (climb as high as possible).
Stop as soon as you can no longer exceed halfway up the climb.
On dumbbell spreads
It is often said that dumbbell splits are not such a good exercise because the tension is zero on the upper portion of the movement… unless you turn it!
You can therefore include this exercise in your pectoral sessions and carry out your sets with only partial repetitions.
As you can see, there are many possibilities and it is up to you to judge how best to apply this technique.
Mistakes not to make
At this point, you may have stars in your eyes and we understand, it would be theoretically possible to have the same muscle gains (or even better) by “simply” doing half of your movements?!
In reality it’s not “easier” at all.by short-circuiting the upper portion of your exercises, you generally remove this micro pause at the end of the movement.
Moreover, don’t get into the mindset of only doing partial repetitions on all your sets and all your exercises!
Yes, it’s a fun and effective training method which you should surely try, but not just any way.
Select only a few exercises where to implement it and perhaps just on the last series of work, otherwise, you could affect your recovery and reduce your total training volume.
Furthermore, when you do your partial repetitions:
always focus on good quality execution, minimize any momentum and control your negative portions, feel the intense stretch at the end of the movement.
Finally, don’t forget that there is still a lack of evidence on the subject to decide to completely do without the full range of motion and that the latter remains necessary for athletic abilities and strength gains.
In short, avoid doing too many partials and mix the two intelligently!
Updated by Quentin on: 11/21/2023
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