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Partial reps for hypertrophy
Posted by: Muscle Nerd
You've heard of partial reps, right?
This is a variation of that popularized by Steve Holman, former editor in chief of Ironman magazine.
You can give this a try next time you're in the gym!
The idea is SIMPLE The reps are PAINFUL.
The extra muscle is COOL!
Once you complete the reps for your set, you do mini reps (about 8 to 10 inches) in the semi-stretched position.
Yeah, OUCH! Trust me!
On the bench press, this would be near the bottom, about 1 or 2 inches higher than the chest, and only go up about 8 to 10 inches, just crank out as many quick mini-reps as you can.
Yeah, you'll need to do that in a power rack or with a spotter.
For incline dumbbell curls, it's at the bottom of the rep, right before the complete bottom and do really small movements, hence MINI REP! lol
Try some end of set mini-reps the next time you're in the gym. Be ready for the PAIN! And the RESULTS!
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