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Strongest range partials
From Persision Training
So much has been written about getting a "full range of motion" during exercise that many people have not examined what the tradeoffs are between full and partial range. The fact is that partials have been used for over a century as a means to maximize the intensity of exercises and break through training plateaus.
Doing some partial, strong range bench presses with 300 pounds can provide growth stimulation that a full range rep with 200 pounds simply cannot.
What is becoming more apparent is that this type of training can also prevent injuries. The vast majority of injuries occur in the weakest range of motion. For example, the bottom of the squat position places outrageous stress on the knees and bottom of the bench press position can tear the ligaments and tendons of the upper arm and shoulder.
By contrast, when a power rack or Smith machine is used to limit the range of motion to only the strongest and safest part of the movement, enormously more weight can be used to safely target the same muscles. How much more? I work with clients who have built over 600-pound partial bench presses, over 1,000-pound barbell shrugs and over 3,000-pound leg presses. (My 13-year-old daughter can do 1,000-pound partial leg presses.) It's all about precision training.
try this during your next workout
Here are two common exercises that you can try using strong range partial reps with. Please note that it is very important to limit the range of motion using this method because the weight you will use is heavier than your usual lifts.
The best way to limit range is to use a power rack or Smith machine. A very reliable spotter can also be used, but you must have absolute confidence in him.
Perform a warm-up as aforementioned.
Bench Press
Place the bar inside the power rack so that it is resting about 6 inches below your farthest reach. Place 150% of your normal bench press weight on the bar. Using a shoulder-width grip, press the bar off the supports and perform 12-15 reps. Do not lock your arms and do not let the bar make its way down to the supports.
Rest 30-90 seconds, then increase the weight and perform another set. Keep increasing the weight until you can only perform 3 repetitions. You'll be amazed at how much you can lift! And the next day, you'll feel like you truly got a serious chest workout.
Lat Pulldown
Position the seat under the lat pulldown so that you can just reach the bar with your arms fully extended. Select a weight that is 150% more than your normal lat pulldown weight. Using a wide, overhand grip, pull the bar down 4 inches (Tip: look at the weight stack to measure the distance) and perform 12-15 reps.
Rest 30-90 seconds, then increase the weight and perform another set. Keep increasing the weight until you can only perform 3 repetitions. Don't be surprised if you can lift the entire stack. I work with clients who can now do over 300-pound partial range pulldowns... with one arm!
From Persision Training
So much has been written about getting a "full range of motion" during exercise that many people have not examined what the tradeoffs are between full and partial range. The fact is that partials have been used for over a century as a means to maximize the intensity of exercises and break through training plateaus.
Doing some partial, strong range bench presses with 300 pounds can provide growth stimulation that a full range rep with 200 pounds simply cannot.
What is becoming more apparent is that this type of training can also prevent injuries. The vast majority of injuries occur in the weakest range of motion. For example, the bottom of the squat position places outrageous stress on the knees and bottom of the bench press position can tear the ligaments and tendons of the upper arm and shoulder.
By contrast, when a power rack or Smith machine is used to limit the range of motion to only the strongest and safest part of the movement, enormously more weight can be used to safely target the same muscles. How much more? I work with clients who have built over 600-pound partial bench presses, over 1,000-pound barbell shrugs and over 3,000-pound leg presses. (My 13-year-old daughter can do 1,000-pound partial leg presses.) It's all about precision training.
try this during your next workout
Here are two common exercises that you can try using strong range partial reps with. Please note that it is very important to limit the range of motion using this method because the weight you will use is heavier than your usual lifts.
The best way to limit range is to use a power rack or Smith machine. A very reliable spotter can also be used, but you must have absolute confidence in him.
Perform a warm-up as aforementioned.
Bench Press
Place the bar inside the power rack so that it is resting about 6 inches below your farthest reach. Place 150% of your normal bench press weight on the bar. Using a shoulder-width grip, press the bar off the supports and perform 12-15 reps. Do not lock your arms and do not let the bar make its way down to the supports.
Rest 30-90 seconds, then increase the weight and perform another set. Keep increasing the weight until you can only perform 3 repetitions. You'll be amazed at how much you can lift! And the next day, you'll feel like you truly got a serious chest workout.
Lat Pulldown
Position the seat under the lat pulldown so that you can just reach the bar with your arms fully extended. Select a weight that is 150% more than your normal lat pulldown weight. Using a wide, overhand grip, pull the bar down 4 inches (Tip: look at the weight stack to measure the distance) and perform 12-15 reps.
Rest 30-90 seconds, then increase the weight and perform another set. Keep increasing the weight until you can only perform 3 repetitions. Don't be surprised if you can lift the entire stack. I work with clients who can now do over 300-pound partial range pulldowns... with one arm!
