I thought I'd ask those who lift weights (as opposed to running and bodyweight exercises) if they ever use partial rep training to get past a sticking point. I've been a hair from getting 325, but I haven't been able to lock it out. It might be a combination of mental and physical. So I think I'm going to use partial rep training to get past that sticking point, and I'm going to do it incrementally. I have a power rack in my basement, so I'll be able to handle relatively heavy weight in total safety. There are three main points to your range of motion in the bench press: the lockout, the midway point of the range of motion, and the bottom part of the rep---right on top of your chest. I'm going to train all 3, but differently, to try and get past this barrier. With regular practice, I should be able to blast past it and well into the 300s. Figure LOK, Hut, and a few others might be interested in hearing about the results and maybe even seeing them. I might make a vid or two as well as post a few photos when it's all done.
It's good. It gets your body used to heavier weights. Both mentally and physically. You do some heavy partials and then go back to regular and it will feel a lot easier.
Oh yeah used to do it all the time but now my friend is not going to the gym with me anymore so it's harder because I don't wanna bother finding some random spotter every time I wanna do it.
Ah, well I found you a spotter. http://www.allvoices.com/contribute...m_campaign=Outbrain&utm_source=Outbrain2Cents
Well, I did some partial reps in the standing overhead press. After a few sets of warmup, I did three sets of partial reps to the lockout position: 1*6 reps (225lbs) 1*6reps (245lbs) 1*1 rep (275lbs) This was my first time doing them, but I bet I get some good poundages in the next few months.
I definitely notice a difference in the strength of my shoulders and triceps. I'm doing partials on bench tonight. The partials I did with my shoulders the other day have right away begun giving me more strength. I noticed it on the bench today at lunch. I'll probably wind up making a vid when I bench 320lbs at home. The reason I say 320lbs is because my bar at home is 20lbs adn I'll have three 50s on each side of the bar. Heavy partials tonight.
Well, I was doing half reps tonight with 250 and 270 for sets of 5-6 reps. It's really hard on an area that I didn't expect---the tendons that attach to the neck and trapezius. The front delts strained hard, but my triceps held up pretty good. I'm gonna give this a shot for a few months and see what I get up to. Probably get more than 300 for half reps.
I'm gonna do some partial reps with deadlifts tonight. It really helps you handle heavy weight. My chest, shoulders, and triceps are still sore from the other day, but it's really helping me develop greater strength. I deadlifted 325lbs for 6 reps today, and I could have done 330lbs for 6 reps. I'm gonna do partials with at least 350lbs and see where I can go from there.
Well, partial deadlifts are done for the day. I was doing quarter reps at the top position. 1*12(135lbs) 1*12(225lbs) 1*12(315lbs) 1*12(350lbs) 1*6(390lbs) 1*5(420lbs) 1*4(450lbs) 2*1(500lbs) The bar barely moved 6-8inches, but that's why I do partial reps---to get heavy weight that would otherwise be unattainable at my current level of strength. I will feel that tomorrow, combined with all my trampoline jumping and the STP concert tonight.
I was actually had a gym 2 years ago with some of the biggest guys I've ever seen personally and one guy did partial reps on EVERY exercise. It was clearly working VERY well for him.
Jesus, I guess if I had the energy, I would do that, but it would get pretty difficult and I would expect it would lead to injury. I'm doing them on deadlifts and bench press right now. I might start doing them with squats at some point, but my squats are going pretty good right now.
The thing is he wasn't doing anything out of the ordinary though, he trained like most others, 3-4 sets of each exercise and normal rep range, 8-12, but he just did very limited ROM on everything. I used to watch and think that goes against most every workout principle since the beginning, but he was a big big guy, not overly strong like a power lifter, but was certainly not weak either. He just carried a lot of muscle though and did 1/4 to 1/2 ROM on ever rep and exercise.
That being said, there was a guy in the gym yesterday with 5 plates on the Smith Machine doing about 4-6 reps of squats but only bending his legs a few inches, I don't know that I would even call it a 1/4 squat. His legs were not impressive at all and I wouldn't expect them to be training legs like that. I've found for me, limited ROM works well for biceps for me, and chest on some pressing movements where I can keep the tension on my pecs the whole time. For legs, I think full ROM is the only way to go for building big powerful legs.
In retrospect, I realize I did lots of partial reps with squats as a teen because I was trying to get impressive numbers and I was too impatient. LOL. I don't need to do them right now, but I might start in the future.
Well, it looks like my partial reps with push presses is paying off. I did 5 reps with 230lbs today followed by 6 reps with 235lbs. As long as I stay focused and on track, I will hit personal bests in all my lifts this year. That keeps a person motivated.
A 20 lb bar? 50's? I'm surprised that little piece of spaghetti can take 300 lbs. Why don't you use the standard ~45 lb bar with 45 lb plates?
Because I bought it off a buddy about 8 years ago. I plan on getting Olympic stuff someday, but that day isn't now. The bar can easily hold 500lbs because that's what I used last week for partial deadlifts.
Does it bend a lot with 500 on it? As I remember, even the olympic bar starts bending above 400 or so.
I couldn't tell. When I was lifting that, I was pulling with all my might and my eyes were closed. LOL.
Damn, 2 sets of 4 reps with 240lbs today in the overhead pushpress today. I followed that with partial reps off the rack with 295lbs for 5 reps. Those partial reps get my body accustomed to handling the heavy weights. My ribs and serratus are sore from having to handle that weight when it wobbles around. Feeling good.
Well, I'm pretty psyched. I'm getting near all-time best strength, and I'm feeling no real pain outside of muscle soreness. Life is good.
