Another way to deal with weaknesses are partial reps. Beginners don't need it to progress and it can be harmful if you try to do
heavy partial reps as a beginner.
You can use
heavy partial reps to help you break past plateaus.
Before you do
a heavy partial rep, be sure to prepare yourself.
Not exact matches
A
partial rep is defined as only using half the range of motion for a particular exercise, usually the strongest portion of the
rep. Shoulder sessions comprising of both full
reps and half
reps can generate tremendous growth, so next time grab a pair of dumbbells about twice as
heavy as you normally would and perform only the first half of every
rep on side lateral raises.
As I lift very
heavy weights during squats I find it difficult after 4 - 5
reps, I then do
partial reps thereby recruiting those muscle fibers which are not yet fully tired.
I have also done sets of extremely high
rep partial squats with extremely
heavy weights (150
reps of 950 pounds).
I often use them after doing a few sets of extremely
heavy low -
rep partials.
The reason conventional low -
rep partial training is so effective for strength building is that you are using extremely
heavy weight for low reps.. This builds up excellent connective tissue and muscle strength.
I tried the flat, incline and decline bench presses, I tried narrow and wide - grip bench presses,
partial -
rep bench presses, lifting
heavy weights and light weights, I also tried different
rep ranges and sets... but nothing I tried seemed to work.