What and how effective are partial repeats?

muscle building

partials, or partials

called, is a training method that is performed after reaching the muscle failure. Since the full movement is no longer possible, a shortened sequence of movements in the upcoming repetitions is now carried out until the exerciser can no longer perform partial repetition. The effect of these partial repeats is to create an additional stimulus in the muscle tissue, even if full movement is no longer possible. 

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You apply these training technology especially when the muscle is no longer able to fully repeat the individual exercise. The technique of partial repetitions can be applied to all muscles. For example, a strength athlete performs a set of bench presses until he can not complete a complete repetition. Then he starts the bench press with the same weight, but only with the half repetition and finally he finishes the bench press with quarter repeats. It is important in the partial repeats to be carried out, above all, that the athlete only applies them when he no longer has enough strength for the upcoming repetition or when a muscle failure has occurred. But even if you can no longer move the weight cleanly to the end point, there are still various muscle fibers that can be stimulated and trained by the partial movements.

How are partial repeats executed correctly?

Partial repetitions consist of shortened movement sequences for an exercise unit, since fatigue symptoms have now appeared in the stressed musculature. A partial repeat is a movement that you do not do with the full range of motion. There are three movement options for partial repeats, which are split into the beginning, middle and end of a movement. Each of these options uses the muscle in different ways. For example, during bench press, at the beginning of the movement, the chest muscles in particular are heavily stressed, while at the end of the movement, the stress on the triceps passes. If the entire sequence of movements can no longer be executed during a repetition, the further repetitions are carried out with a shortened working angle. In practice, it looks like you're doing four to six repetitions of the entire sequence of motion to muscle failure per exercise. Then you start with two to four part repeats. Since these parts do not return their weight to their original position, you are able to do more repetitions despite muscular fatigue. Per exercise should be trained depending on the level of performance between four and eight sentences. The aim of these partial repetitions is the additional load on the muscles and thus also an increased muscle build-up. Always make sure that the partial repeats are performed correctly, otherwise there is a risk of muscle injury. Many bodybuilders talk about burning or pain in the muscles after completing the partial repetition. If you are already an experienced strength athlete, you can always stimulate the muscle with partial repetitions at the end of the sentence. Repetitions should be performed continuously without having to remove the tension from the muscle. Short repetitions are also possible, in which the weight between the individual repetitions is stored for several seconds on the shelf. Make sure that you build up the tension in the muscles gradually and do not take the dumbbell with momentum from the tray. If you do many partial reps, it is very important that you stretch the trained muscles after each set. Static holding and negative repetition are one possibility for stretching, since there is a lot of tension maintained throughout the movement range of the exercise. Hold as long as possible the stretched position at the lowest point of the movement. It is particularly important for partial movements to secure and control the weight by a trained training partner.

Partial repeats are not suitable for beginners

The partial repetitions allow to lift particularly heavy weights several times and thus to increase the appeal for the muscle to be trained. In addition, the partials strengthen your ligaments, tendons and connective tissue. This principle is used by many bodybuilders for building muscle. Nevertheless, with this training method you must make sure that in the long run your muscles are not shortened. If you still lift very heavy weights despite muscle fatigue, uncontrolled movements often increase the risk of injury. Therefore, only really experienced strength athletes should use this training method for the muscle building apply. Unfortunately, many beginners in weight training tend to use this technique because they want to gain mass and build muscle as fast as possible. But the wrong use of this method brings little training progress and significantly increases the risk of injury.