Staggered reps

[PHIL HERNON]

A technique I use with my clients with great success lately is something I call staggered reps. I find that I cannot do this for more than a few weeks at a time because I get burnt out. I will post the protocol below.

1. I want you, EACH SET, to start at the contracted position and go ¼ of the way to the stretch, back to contraction, then ½ way, then back to contraction, then ¾ way, then back to contraction, full range rep and repeat each set. Basically, do each rep differently but still use the same weight reduction of 10% each set.
2. Example would be on declines, go ¼ way down first rep, then ½ way on the next rep, then ¾ on the 3rd rep, then a full range rep. Repeat this until you hit failure each set. On back , bicep and calve exercises, remember that it is reversed. You have to start at the top on pull ups, rows and bicep curls.

 

[thebrick]

I def want to give this a try. Sounds very intense and I like that.

 

[oldfella]

Get ready for two things.........Intense pump and some pain!! Phil has me doing something similar but I will say that results speak for themselves!!

 

[ferd]

I've been doing this ass-backwards. Thanks Phil.

 

[lucian]

...

phil,
there was a tecnique a while back called ratchets. i read about it in the ots newsletters.
this seems to be the opposite...kind of a reverse ratchet right?
thanks for the great info,
sounds like it will hurt like hell.
do you use these on all bodyparts or just lagging ones?
lucian

 

[Sesshomaru]

Its just a method of prioritizing a certain area by giving it more time under tension.

So if you have a lagging chest, its better to take a rep down to the bottom and then work up to the top. This exposes your chest to more contraction because the range of motion is shorter and involves being in the range of chest dominance in the lift than if you did say 3 full reps.

This kind of partial lifting is used in strength circles as well. For example, if you are stalling on your bench, then you should work on the area where your bench stalls. So if you fail at mid-range, do some mid range benching in a rack or something and become strong in that position. That way when you do your full rep training, you can blast through the sticking point.

 

[Shelby]

Great method. I've been using it on pretty much all exercises and really like it. Be careful with squats though - it can wreak havoc on your knees. I stopped doing these staggered reps on squats, and just sink them all now.

 

[STEVO 47]

I use to do something simular called 21's. Can't do though's for an
extended period either but the pump was amazing. I like to give the
stagered set deal a try myself. This could be the way to bust out
of my Plateau

 

[alan1973]

I use to do something simular called 21's. Can't do though's for an
extended period either but the pump was amazing. I like to give the
stagered set deal a try myself. This could be the way to bust out
of my plaque.

Plaque? a toothbrush will take care of that!
ya meant "plateau", eh?

 

[Conan21]

I do these on bicep curls sometimes

it really hits the muscle deep when you stop the motion at various points and change direction.

don't really like it for any other exercises though.

 

[Goldberg]

Phil's had me doing these for awhile now, and at times iv'e had have to revert back to normal reps. The biggest thing i noticed was on some exercises i had to drop my weights quite a bit, but it didn't take long for my weights to start increasing to the point where im now stronger on both staggered reps and normal reps.
Give these a go if you haven't used them, they work extremly well.

 

[LEX]

Phil's had me doing these for awhile now, and at times iv'e had have to revert back to normal reps. The biggest thing i noticed was on some exercises i had to drop my weights quite a bit, but it didn't take long for my weights to start increasing to the point where im now stronger on both staggered reps and normal reps.
Give these a go if you haven't used them, they work extremly well.

ditto, I like um

 

[Kaiser]

Yes, we you told me about this w ahile back. Thanks Philbert.

 

[PHIL HERNON]

Let me add

Great method. I've been using it on pretty much all exercises and really like it. Be careful with squats though - it can wreak havoc on your knees. I stopped doing these staggered reps on squats, and just sink them all now.

Avoid locking out on any exercise........especially squats. Shelby, in your case I think you just got too strong too quickly.

 

[JETHRO TULL]

I'll give these a try.

Sounds like it just might be a little painful!

 

[BIG DUB]

Pano Fragoulis had Melvin Anthony do something similar in a BFTO.

 

[GetSome]

Check out www.iartonline.ca and www.zone-training.net, Brian Johnston has written 3 books on zone training, I have them all and thay are an exellent read.

He calls his system JReps and staggered reps are an variation of his system. I'm not saying that he invented staggered reps og stage reps!

 

[nosejob]

i can only imagine the pain from the pumps.

i did 21s last night for arms.

sounds similar to what you're describing.

 

[PHIL HERNON]

YES

Sounds like it just might be a little painful!

GIVE IT A TRY JT. REMEMBER, ROWS, BICEP CURLS, LATERALS, PULL UPS.........YOU START AT THE TOP AND WORK DOWN IN 1/4s

 

[Shelby]

These are a killer on dumbbell laterals.