Short range reps - any benefit?

[Lifter24]

Hey all - any benefit to incorporating heavy short range reps (bench press, deadlifts, etc) into your workouts on occasion?

[Praetorian]

Hey all - any benefit to incorporating heavy short range reps (bench press, deadlifts, etc) into your workouts on occasion?

For powerlifting if done correctly partials can provide some benefit...for BB not really....full range of motion = full development.
P

[juced_porkchop]

"full range of motion = full development."
i agree.
i like full range

[slick rick]

I've used partials allot over the years to help me get past plateaus in benching. If it helps you get past a plateau with the goal being able to lift more full range motion, then i would think it is beneficial for BB and power lifting.

[Praetorian]

I've used partials allot over the years to help me get past plateaus in benching. If it helps you get past a plateau with the goal being able to lift more full range motion, then i would think it is beneficial for BB and power lifting.

Being able to bench more doesnt always equate to a a bigger chest. Yes one needs to lift heavy weights in order to get big but BB isnt powerlifting and strength does not correlate directly to size other wise PL's would be bigger than BB's. Full range of motion also teaches the proper technique and removes the risk of injury. Partials done correctly by an experienced athlete to overcome sticking points does work yes..when it comes to strength... but that is usually the exception to the rule...and BB is not specifically about strength. Too many beginner and intermediate lifters do partials incorrectly and with poor form and should not be doing them period because they cannot even perform one full rep.
P

[TopHatPlus]

Hey, from my experience (not a lot) and a lot of general discussion with tons of people at the gym, if you don't touch your chest with the barbell/dumbbell it does not count as a rep. I find that to get the maximum burn and best results you need to fully contract and stretch the muscle you are working on. Also i do believe that partial reps will decrease your flexibility, which is very bad in my opinion.

Exception - i was talking to the only of the board shop i go to and he told me about 21's which his personal trainer taught him, i was skeptical so i tried them. If i could do 10 reps @ 70 lb dumbbells i was lucky to do one set of 21's with 35 lb.

7 - the top half of the rep (from full extension to middle)
7 - the bottom half of the rep (from the middle to touch)
7 - the entire rep

this can be used for any workout and it makes your arms burn SO bad haha you will love it!

[juced_porkchop]

Feel the burn! :-p

[JifeLacket]

Like prae said, partial reps are not really conductive to BB, however they can be helpful for certain sports.

[steve_d]

I don't think there is a movement that isn't beneficial. I am not saying that there isn't a movement that is better...

I don't see how it wouldn't help a bodybuilder either. Ex. Full range deadlifts are great for bodybuilding, everyone agree? Ok...so let's say I am exceptional only at the bottom of the left, and have trouble locking out. doing partial reps to get better at lock-outs is only going to help for a better full range deadlift on another day, since previous to the partials, I may only be able to fet 500 for a full range set because the lockout problems are stopping me from using a weight heavy enough for real growth. I guess this was mentioned by P earlier (sticking points). but I think this doesn't apply to the exceptions only....rookies and experienced bodybuilder likely all have sticking points, even if they don't know they do...

Same will apply to any exercise.

[Praetorian]

I don't think there is a movement that isn't beneficial. I am not saying that there isn't a movement that is better...

I don't see how it wouldn't help a bodybuilder either. Ex. Full range deadlifts are great for bodybuilding, everyone agree? Ok...so let's say I am exceptional only at the bottom of the left, and have trouble locking out. doing partial reps to get better at lock-outs is only going to help for a better full range deadlift on another day, since previous to the partials, I may only be able to fet 500 for a full range set because the lockout problems are stopping me from using a weight heavy enough for real growth. I guess this was mentioned by P earlier (sticking points). but I think this doesn't apply to the exceptions only....rookies and experienced bodybuilder likely all have sticking points, even if they don't know they do...

Same will apply to any exercise.


The problem lies in the fact the most beginners and intermediate lifters need to learn how to properly execute the lift...they have sticking points not because of weak muscles etc but because of poor technique. Instead of using partials, board presses, floor presses, bands etc...maybe they should learn how to do the lift correctly. Partials just become another excuse to ego train.

See link below to a a video where Dave Tate illustrates the same point.

http://www.youtube.com/watch?v=Dh3t6T-nqP0

P

[JacktheThriller]

board presses and partials are for lockouts or strength, IMO this runs counter to most bodybuilders given the intensity and rep range we typically work in, the full range of motion is limiting for strength because we all have stronger parts of our lift, i argue this a good thing keeping the weight lighter will lead to way less injuries and less of a change your poundages exceed your tendon strength

[scubadiver]

board presses and partials are for lockouts or strength, IMO this runs counter to most bodybuilders given the intensity and rep range we typically work in, the full range of motion is limiting for strength because we all have stronger parts of our lift, i argue this a good thing keeping the weight lighter will lead to way less injuries and less of a change your poundages exceed your tendon strength

I agree on the risk of injury with partial movements. I have a friend who bought the 'static contraction training' program and loves it because he feels he can really lift heavy now and is ga-ga about how intense and awesome it is. While it may be beneficial to some, I would not do it.

[Lifter24]

Thanks for the help. I was going to do it just for a week or two just to switch things up and see if I can avoid plateauing. I agree I'm concerned with the risk of injury given you'll be going much heavier than normal - I'll probably steer clear for a while.

[bottleneckblooz]

I've been training for a lot of years and have always done the full range of motion until the last few months I've been trying partial reps.

Here's what I've noticed:
Less joint pain
Less injury
more growth

That's been my experience so I'll be sticking with partial reps where it suits me.

[warlock]

A body builder will only grow out of using partial reps if he was doinf something wrong beforehand.

That said that doesn't mean that they should nt be used at all as the trainee should go trough strength phases in order to be able to lift heavier loads at high volume.

In other words: I agree with Praetorian.
-learn to lift
-learn to lift as heavy as possible at a higher volume and that will give you more hypertrophy
-when you hit a plateau partials is one tool that can be used

Plus the range of motion of your exercises including bench press should be dependent on your orthopedic profile.

[cog]

Wasn't Coleman using some partials?

[wolfblade77]

short range reps like 1/2 squats or 1/2 bench will allow you to upgrade your weights and boost growth when hitting a plateau. also, if you have a weakness (like bottom half bench), focusing on your weakness to break it will help you get a better full lengh motion with heavier weight

short range motion shouldn't be a tranining but added to advanced lifting programs