Partial Movements for Size and Strength

I would like to start this article by stating that I am a firm believer in that full range of motion is of the upmost importance for muscular development, mobility, and strength. However, in addition to your full range of motion training there could be outstanding benefits to utilizing partial movements for breaking plateaus, adding muscle mass, and recovering after a hard training cycle. Whether you are a bodybuilder, power lifter or weekend warrior, this training tool is easy to add into your favorite program.

Breaking Plateaus: Having trouble locking out a bench press, or standing up with a heavy deadlift? Partial movements with these exercises can help get you through sticking points and on your way to the improvements in strength you are looking for. My favorite way to do this is to find your sticking point on your compound exercises. In the bench press that could be at your mid-point before you start your lockout. In this example you would perform your normal work sets for that day, let’s say 3×5 at 75% of your 1RM, and then follow that with a 2 or 3 board press using 85% for the same sets and reps. Dong this allows you to still hit your full ROM pressing while working on your weak points. Another example would be in the deadlift. If you hit a wall right below your knees set the bars up so you start the pull right at your weak point.  After completing your work sets from the ground, incorporate a few heavy sets just below the knee to place an added emphasis on the area that keeps holding you back.

 “Read the rest of this article in the new March 2015 issue!”

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