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How to Do Partial Reps to build more muscle…

What exactly are partial reps?

A partial rep is anything less than a full rep so if you do pushup without coming all the way down and touching your chest to the floor then that's a partial rep and you can play the video below to see various examples of partial reps being done…

2 ways you can use partial reps to build muscle faster…

1. Use partial reps to do more reps

You can use partial reps to help you do more reps on a set so you can extend the set helping you increase the intensity of a set to help you build more muscle so for example…

Let's say you're supposed to do 5 reps with 135 pounds on the standing military press but after you've done 5 FULL reps by pushing the weight all the way up & bringing the weight all the way down…
You would continue to about 5-to-10 more partial reps where you only bring the weight ½ way down before you push it back up to help you increase the intensity of the set by doing more work and…

2. You can do heavy partial reps

You can also do heavy partial reps where you use 90% or more of your 1-rep max (or the most weight you can lift one time) and do multiple reps with that weight so for example…

Let's say your 1-rep max in the bench press is 200 pounds meaning that you can bench press 200 pounds bringing the bar all the way down to your chest and pushing it back up but…
If you only bought the bar ½ way down for a partial rep… You could probably bench press 200-to-250 pounds or more and also do multiple reps with a heavier weight and…

Doing lots of partial reps using heavier weights that are 90% or more of your 1-rep max is a good way to increase the intensity of your muscle building workouts to help you build muscle faster and it'll also help you break out of a muscle building plateau so…

You can take your regular workout and replace it with nothing but heavier partial reps just to give you something new in your workouts but heavy partial reps should only be done in a rack or smith machine if you're by yourself or make sure you get a partner or spotter if no rack or smith machine is available.

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