You Can Gain Muscle Mass Using Partial Reps
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You can gain size using partial reps and in most workouts partial reps are used especially when trying to strengthen up a weak muscle or you have one muscle that is smaller than the other & the best example i can think of is one arm is bigger than the other, i read about this in one of arnold schwarzenegger book encyclopedia of modern bodybuilding, i think i read that book several times. I spent many yrs doing all the routines that are in that book & i got results but i didnt get what i wanted. When those guys did their workouts they usually had someone to help or spot, that is the one thing i was never able to do (i never had a spotter) so i was limited, i was never able to go to my max weight.
I did all the training 3 days on and one day off, 4 days on & one day off & so forth, all these did have their benefits. And as with most people i had a job that required me to work different shifts, I think i did every shift you can think of, in a way i was a workaholic but the point is i worked and went to the gym & for the working man this is no where near being a new thing. The job i had required me to do a lot of lifting as well so with working out in the gym and doing my job i was in pretty good shape. When i 1st started working out i was in my early 20's and i weighed around 140 and i was very new to the gym. I spent several yrs trying to gain mass & i did get bigger but to me it was never good enough, I wanted to be around 240, at 5ft 10 that would have been big for me & arnold was my favorite bodybuilder.
Several yrs passed by & i was in my late 30's and i got frustrated with the fact that i had'nt gianed the size i wanted & i took another look at Arnolds book & i ended up reading about doing partial reps & it occurred to me that i had never tried using just partial reps, and i don't mean using them to bring up a lagging body part, i mean using only partial reps. Before i started doing this routine i measured myself because i wanted to see what kind of progress i made. I 1st started with the bench press & with the bench press i used the wide grip. I really did'nt know the amount of weight to use because i found out the weight i normally used i was not able to do because i really slowed down the rep, the weight i normally used was too heavy to do this slow so i had to reduce the weight. Once i figured out the weight i did 10 second negative & 10 positive & when i lowered the weight to the point i was to push the bar back up i would pause for about 3 seconds and then push the bar back up. I did this for 6 to 8 reps, i found out i was only able to get 2 maybe 3 sets & if you are getting any more than 3 sets then your doing something wrong, either the weight your using is not right or your not doing the rep slow enough. I also learned that when you are doing a routine like this you should really feel it in the muscle. The military does workouts simular to this which i have been military twice so i have expereinced it. They will have you doing like situps and onec you get to a certain point they will have you stop in the middle of the excercise and just hold it, they want you to really work the muscle and thats what you are doing with using the partials, you really work the muscles.
Now back to doing the partials, i worked the chest, back, arms, leg and abs but i didnt do the abs the same way, when i came to the abs i guess i took the lazy rout. Anyway doing the partial routine it can seem brutal, i even had a friend to try this and he said the same thing and he said to him it was brutla. 2 months passed by & i decided to measure my chest & come to find out i had gained 3 inches & my wife said she had noticed i had gotten bigger so after taking the measurements and my wife telling me that i was sold on the partial reps on every exercise.
Let me warm you if you google, read book or talk to someone that has worked out for any length of time doing partials like this is frowned upon, I have read some reviews that claim your not working the muscle correctly or your not affecting the muscle fully, thats all hogwash if you are using the muscle then you are affecting it, heck ive even read that if you are doing partials then your lazy. So many people that workout with weights are sold on the fact that there is only one way to workout & if thats the way they want to go i say more power to you, I even had a debate with someone on facebook that claimed my way was imposible and he had all this education and that i was mentally impaired, to the people that feel this way im not trying to convince you of anything give it a shot & see what happens but he was unwilling to do it. Now i say to you the reader try it the way i have described & see what happens & if it dont work for you then you have a least gained experience so you havent lost anything. Any way after doing the partial routine you should have gained some size & good luck.
I just watched a video by Dorian Yates and at one time he was one of the most popular bodybuilders there was, he won i think it was 6 My Olympia's. He was my height which is 5ft 10 inches & he reached an off season weight of 290 pounds and his contest was 260 & he was massive. He was a big believer in the fewer reps the better. If you google him you will see he didnt spend any more than an hour in the weight room, many pro bodybuilders spent more than an hour believing the longer the better but he proved that theory wrong.
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