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The Partial Rep Workout

Next time you hit the gym, act like your first girlfriend and don't go all the way. Instead, use quarter reps to build strength and size.

 

 

* 2A DUMBBELL WALKING LUNGE [not shown]
Sets: 3    Reps: 8-10 (each leg)    Rest: 60 sec.

Hold a dumbbell in each hand and step forward. Lower your body until your front thigh is parallel with the floor and your rear knee is about an inch off it. Step forward and repeat on the other leg. Each lunge step is one rep.

* 2B HIP THRUSTER
Sets: 3    Reps: 8-10 (each leg)    Rest: 60 sec.

Sit on the floor with your feet flat and your upper back resting against a bench. Roll a barbell into your lap and grasp the bar just outside shoulder width. Drive your heels into the floor to raise your hips until your body forms a straight line.

DAY II >>

* 1A ONE-QUARTER BENCH PRESS
Sets: 4    Reps: 2-4    Rest: 120 sec.

Set the spotter bars in a power rack so when you bench press you can lower the bar only one-quarter of the way. Load the bar with 100–130% of your max. Lower the bar until it touches the pins and then press back up. Do not rest on the pins at the bottom.

* 1B BENCH PRESS
Sets: 4    Reps: 4-6    Rest: 120 sec.

Set the spotter bars to the bottom position of your full bench press and perform a set with full range of motion. Choose a load you could usually perform five reps with but go for six
 if possible.

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