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How effective are part repetitions

17.06.2014 21:17


Partials, or partial reps

called, is a training method that is executed after reaching muscle failure. Since the full range of motion is now no longer possible, a shortened course of movement in the coming repeats now so executed until the trainee can no longer exert any part repetition. The effect of this part of repetitions, to produce an additional stimulus in muscle, even if the full movement is no longer possible.
One applies this training technique particularly appropriate when the muscle is no longer for a full repetition of each exercise in the situation. The technique of partial reps can be applied for all muscles. So leads a strength athlete, for example, a set of bench press so long, until he can not undergo complete repetition more. He then begins the bench press with the same weight, but at only half the repetition and finally he finished the bench press with district reps. It is important in the course of carrying partial reps especially that of the athletes they only apply if he has for the next repetition is not enough strength or muscle failure has occurred. But even if you can not move to the end point clean the weight, so still different muscle fibers are still present, which can be stimulated and trained by the partial movements.

As part repetitions are performed correctly?

Partial reps consist of shorter motion sequences for a practice session, as more fatigue in working muscles occurred. A partial repeat is a sequence of movements that you do not excute with the full range of motion. There are three possibilities of movement for partial reps, which are divided into the beginning, middle and end of a movement. Each of these possibilities claimed muscle in different ways. In the bench press, for example, at the beginning of the movement specifically tasked the chest muscles, while at the end of the movement passes the load on the triceps. So can at a repetition of the entire sequence of movements are no longer running, so the further repetitions with a shortened working angle are carried out. In practice, this looks like that you practice first four to six repetitions per exercise in the entire motion sequence to failure. After that you start with two to four partial reps. Since these partials, the weight is not returned to the starting position, you're able, in spite of muscular exhaustion still perform more repetitions. Per exercise four and eight sets should be trained according to the power level between. The aim of this part repeats the additional load on the muscles and thereby also an increased muscle building. Always ensure that the partials are executed correctly, otherwise there is the risk of muscle injury. Many bodybuilders speak after the end of the partials of a burning sensation or pain in the muscles. If you're already an experienced strength athletes, you can irritate the end of the sentence, muscle in addition with partial reps always. Partial reps should be carried out continuously, without you having to take the muscle tension. But are also possible short repeats, in which the weight is placed between the individual repeats for several seconds on the tray. Make sure that you gradually build it, the tension in the muscles and the dumbbell will not take with momentum from the tray. If you run many partial reps, it is very essential that you stretch the trained muscles after each set. Static Hold and a negative repetition are a way for the expansion, since a lot of tension over the entire range of motion of the exercise is maintained. Therefore hold as long as possible the stretched position at the lowest point of the movement. Important for partial movements is particularly the Securing and controlling the weight through a routine training partner.

Partial reps are not suitable for beginners

The partial reps make particularly heavy weights several times to lift, thus enhancing the charm for the muscle to be trained. In addition, your ligaments, tendons and connective tissue are strengthened by the partials. This principle is used by many bodybuilders for muscle building. Still, you have to make sure that in the long run your muscles will not be shortened in this training method. If you despite muscle fatigue still liftin very heavy weights, often caused by uncontrolled movements of an increased risk of injury. Why should only really experienced strength athletes use this training method for muscle building. Unfortunately, many beginners tend in weight training to this technique because they want to achieve weight and build muscle as fast as possible. However, the wrong use of this method does not bring much training progress and greatly increases the risk of injury.

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