Partial repetitions involve performing an exercise through a limited range of motion, focusing on specific segments of a movement pattern. Unlike full-range reps, partial reps allow you to target particular muscle segments or overcome sticking points in an exercise.
There are several approaches to partial repetitions. Some athletes use them to work through the most challenging part of a lift, such as the bottom of a squat or the lockout of a bench press. Others use partial reps to continue a set beyond the point of full muscle fatigue, extending the time under tension and pushing muscles past their typical failure point.
For example, in a partial bicep curl, you might focus on the top half of the movement, repeatedly lifting the weight from the midpoint to the fully contracted position. This approach can help develop strength in specific joint angles and muscle ranges that might be weaker in full-range movements.
Partial reps can be particularly useful for:
- Breaking through strength plateaus
- Rehabilitation and injury prevention
- Targeting specific muscle weaknesses
- Increasing time under tension
- Varying workout intensity
However, it’s crucial to use partial reps strategically. They should not completely replace full-range movements, as complete range of motion is essential for overall muscle development and joint health.
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