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High Rep Partial Training
By Nick Nilsson
Gain strength and muscle mass! This training technique
is one of the best kept secrets for sending strength and
muscle mass through the roof quick! Learn why it works
and exactly how to do it for best results.
The partial rep is one of the most effective training techniques for
building strength quickly but how can you adapt partials for boosting
muscle mass at the same time? The answer is simple: high rep
Partial training, in a nutshell, involves only moving the weight
in a shortened range of motion. This can be anywhere in the range
of motion of an exercise but for our purposes, we're going to use
the strongest range of motion, e.g. the top few inches of the bench
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
Unfortunately for muscle gaining purposes, this type of training also
results in a very short time under tension. Time under tension refers
to the length of time a muscle is placed under continuous tension
during an exercise. In order to stimulate muscle growth, your muscles
need to be under tension for approximately 30 to 60 seconds
(this is a rough estimate - it works out to about 6 to 12 reps in a
conventional, full-range set).
A typical partial rep may take only one or two seconds to complete.
If you do 5 reps, your muscles have only been under tension for 5
or 10 seconds. This is not nearly enough time to stimulate muscle
growth. Now imagine doing 30 reps instead. This puts you right in
the middle of that optimal range. Not only will you be using extremely
heavy weight (which is great for building muscle and strength), but you'll
be placing your muscles under tension for a long enough time to stimulate
muscle growth. This is an extremely effective combination!
High rep partials can be used on their own or in combination with
low-rep partials or even conventional full-range sets. I often use them
after doing a few sets of extremely heavy low-rep partials. For example,
I will do top range bench press partials with 600 or 700 pounds for low
reps then remove a few plates and do a set of 50 or 60 reps with 315
pounds on the bar. I have also done sets of extremely high rep partial
squats with extremely heavy weights (150 reps of 950 pounds). I've
found both of these techniques to be very effective for building both
strength and muscle mass quickly.
Give high rep partial training a try in your next workout and don't be afraid
to push yourself. You may be surprised at how many reps you can
do with a weight you may not have even considered using before!
About the Author:
Nick Nilsson is Vice-President of the online personal training
company BetterU, Inc. He has a degree in Physical Education and
Psychology and has been inventing new training techniques for more
than 16 years. Nick is the author of a number of bodybuilding
eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best
Exercises You've Never Heard Of," "Gluteus to the Maximus -
Build a Bigger Butt NOW!" and "The Best Abdominal Exercises
You've Never Heard Of" all available at fitness-ebooks.com.
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.
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