We use partial repetitions in our fitness training

In this article we will study another interesting principle from the arsenal of the modern bodybuilder. This technique is actively used by many bodybuilders around the world, despite the fact that it was invented not so long ago. Or rather, it was probably invented back in ancient times by ancient Greek or Roman athletes. And by the phrase: “not so long ago” we mean that it was adopted by modern athletes, was popularized, and began to be actively and widely used by bodybuilders of various ages and levels of training. So, this technique is called: the principle of partial repetitions in bodybuilding and fitness. What is it? – I think it will be easier to explain with an example...

Suppose we decide to use this training principle in such a classic exercise as pulling from a hanging position on the bar to the chin with a wide grip. So, take the starting position: grab the horizontal bar with a wide grip and hang freely on it. We begin to perform pull-ups, as in the usual classic version, but we carry out only part of the entire amplitude - that is, we do not reach the bar with our chin, but stop the movement when the bar is still above our head. And having actually completed the repetition, we return to the starting position. Having accepted the original starting position, we begin a new repetition again. And again, we carry out only part of the entire movement. And so on in the cycle, the intended number of times - for example, 8 - 12.

Having completed the approach, having rested for the required amount of time, let’s try to change the strategy for performing the movement of the same exercise: now, having completed a full repetition and reaching the horizontal bar to the chin, we begin the negative phase of the repetition - we extend our arms and lower ourselves down. But again, we don’t go all the way down! We do not allow our arms to fully extend and actually hang at outstretched arms. We stop in the middle of the amplitude of movement - for example, when the crossbar is slightly higher than our forehead. And after holding for a second in this position, we pull ourselves up again until our chin is higher than the bar. And so in a cycle there are 8-12 such partial half repetitions.

A reasonable question arises: why is this style of exercise better than the usual, classic one with a full range of motion? The thing is that the worst thing for muscle growth and progress in training is addiction. By performing the same load every day, we accustom our muscles to it. Our body adapts to this work, and it ceases to be effective for us. And at the same time, the muscles stop actively growing. What do we have to do? We need to constantly change the rules of the game. It is necessary that our muscles receive a new, previously unknown impact each time - then muscle growth will be the most rapid and high-quality. It is for this reason that we perform different exercises, and not the same thing. That is why we alternate between heavy, medium, and light weights, and also vary the number of repetitions and approaches. All these constant changes are made precisely so that the muscles do not get used to monotony. Because monotonous work does not give the desired effect for increasing strength, mass and volume. The proposed technique, which most bodybuilding stars include both in their training program for cutting and mass, also very radically changes the playing conditions - our body expects you to perform regular repetitions at full amplitude, and we do it once and partially movement. Naturally, out of habit, it will be difficult for the muscles to overcome such stress - and this is exactly what we need. Try it yourself and you will feel how effective this technique is.

Another interesting aspect is that you can combine this technique with other principles of athleticism. For example, in the example we proposed with pull-ups, you can use cheating at the start (swing and movement by inertia), use the “peak compression” - hold the initial or final position for 10-20 seconds. Well, and of course a superset - for example, in the first approach we do partial dumbbell curls for biceps, and in the second approach we do a partial standing French press.

The combination of several principles at once will allow you to load your muscles even more. Well, in this lesson you got acquainted with another cool and effective tool for influencing your muscles, which means: you have taken another step forward towards your health, beauty, strength and longevity, for which we sincerely congratulate you!