Increase Muscle and Strength Gains With Partial Reps and Isometric Contraction

Partial range rep exercises have the added advantages of being safer as well since the weight is prevented from entering the weakest range of motion, where most injuries occur. These can be applied to almost any exercise, but are naturally more appropriate for some exercises than others.

These include the bigger compound exercises such as the Bench press, Leg press and Reverse grip lat pulldown.

Lets take the bench press for example. After performing a full range rep warm-up, move to a smith machine or power rack (or a good spotting partner) and place the supports so that the bar rests at the top half range (or 6 inches) from your reach, so when you lie on the bench and reach up to grab the bar your arms should be about 6 inches from full extension.

Push the bar to the top of the movement and then back to the supports. Notice how the safety bars prevent the weight from entering the weak range of motion. Continue on to total failure.

When you practice lifting weight in your strongest range of motion, you will begin to notice how easy it is. You will be able to use twice the amount of weight that you would use with the Full Range Reps.

Isometric Contraction is another step towards increasing your intensity. It is performed by holding a weight in a fixed position with the muscle fully contracted for an extended period of time. It is performed using one set only for holds of between 5 and 15 seconds.

During these holds nearly all of the muscle fibers of the target muscle are recruited, something that doesn’t happen with full range repetitions. The more muscle fibers you can recruit, the more growth that will take place. In some studies, this technique on trainees can provide strength gains of 50%.

Only one all out maximum intensity set per exercise is necessary for this type of training. If you give the first set 100% effort then there will be no more requirement for further muscle stimulation on that specific exercise. You should not be able to do any more after 100% effort.

Isometric contraction would probably be the easiest and safest way to perform strength training exercises, as there are no reps and no motion of the weight, the entire set consists of holding the weight motionless for 5-15 seconds depending on what cycle you are in.

By cycling the seconds per hold, as you move into your training program from week to week the absolute intensity of the exercise increases (the weight used for the exercises increases) thus promoting more functional muscle growth. It is very important you limit the range of motion of the weight you are using.

In the event that you do not have a strong training partner who can spot you during these lifts, then you must use a power rack or a smith machine.

Next we’ll examine some exercises and how isometric contraction works with it.

Bench Press: This exercise is best performed on a smith machine or inside a Power Rack. Position the bar within 2-3 inches of your extended reach. Place 50-100% more weight on the bar than you have been using for your partial reps. Push the bar up 2-3 inches (do not lock-out) and hold for an appropriate number of seconds.

With all exercises push yourself to the limits of your capability. Most trainees using this method actually underestimate the weight they can lift. You can expect very significant increases in the weight used for all exercises.

By incorporating these two training techniques into your every day strength training programs you will be able to greatly increase your strength gains.