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Partial Reps and 21's

Partial reps use only a portion of the range of motion in a rep.   There are three basic ways to do this

  1. Start from the top and lower the weight part of the way down.

  2. Start from the bottom and raise the weight part of the way up.

  3. Use a range anywhere in the middle.

These are very useful if you always get stuck at a certain point in a rep, you can work just the area that is the weak spot.


21's

A variation of this is called "21's" in which you choose a fairly light weight, one that you would get about 15 normal reps with and do 7 partial reps in the lower third, 7 in the upper third and finish with 7 full reps.  A few sets of these will give you an incredible pump and shock the muscles into new growth!

Punch through those barriers!

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Go to:   Back  Legs   Shoulders  Calves  Arms  Abs Back to exercises


 

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