There is a lot of theory that exists behind strength training and hypertrophy, but in practice and in reality we can see that sometimes the theory is not how they paint it. On occasion we have spoken in different articles about the ROM or range of movement in the different exercises .
How many times have we not seen someone in the gym perform a bicep curl without completing the full range, or even someone doing the bench press without touching the chest or extending the elbows completely. But is it possible that cutting the movement is positive for our objective?
The advantage and the mechanical disadvantage in the repetitions
First, clarify that partial repetitions are those in which we cut the ROM in motion or do not work with the maximum possible range of travel. For example, in a bench press, when we do not fully extend the elbows when performing the concentric phase or when we do not touch the chest with the bar in the eccentric phase.
It is true that sometimes unconsciously when we start to go to the gym or to practice at home (if we have material) the different exercises, we tend to perform partial movements instead of complete ones. This basically happens because when performing the movement incompletely, we really have a greater mechanical advantage .
When we perform a lift in a press, for example in the concentric phase (raising the bar), there is a point where it is harder for us to use force to raise the bar and there is another point where exactly the opposite happens. In partial repetitions, we often use the point where we have mechanical advantage .
But we should not get used to this, since performing the partial repetitions with an incomplete ROM usually lead to a worsening of the technique and very likely to a possible subsequent injury.
Partial repeats yes, but not as a rule
As we have already indicated in different articles, when we go to the gym, the first thing we must be clear about is our goal . You can not gain strength, lose fat and also gain muscle at the same time while improving race times. Unfortunately, everything is not possible at the same time.
Knowing this, if our goal is to train strength, in addition to good planning and a correct routine , as far as repetitions are concerned, it is much better to train mostly with full repetitions instead of using partial repetitions.
Why are repeats recommended with a full range of motion? Mainly because strength is gained in the range of movement in which you move . That is, if you train continuously with incomplete ranges of motion, when you try to perform this exercise in a full range of motion, you will notice that you continue to lift the same weight as a few months ago (even if you gain strength in the partial course).
A few months ago I wrote an article to calculate the strength deficit . This deficit, if we train continuously with partial repetitions, will grow, with which, our relative strength and our maximum strength, will be continuously reduced.
When it is useful to use partial repetitions in force
As I mentioned in the previous paragraphs, if our main objective is to increase our strength, our training should be mostly in full ranges . But it is true that partial repetitions can help us break certain stagnation in some specific points.
Precisely to break these stagnation, it is very positive to perform different exercises that reduce the range of movement , such as partial squat, squats, pull-up, board press and other exercises that we have already mentioned in some articles: improve in weight dead , improve in bench press and improve in squat .
Partial repetitions in hypertrophy
Many seek maximum hypertrophy and for this it should be remembered that we have to take into account mainly three elements in each of our workouts: mechanical stress, metabolic stress and muscle damage .
When our goal is to add more metabolic stress , it will be positive to use partial repetitions. One way to add these partial repetitions can be for example in auxiliary exercises such as biceps curl, in which, if our goal is to do 12 repetitions, we can perform 12 full repetitions and do three or four more partial repetitions until we reach muscular failure.
Via | Powerexplosive
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