MASTER CLASS

Partial repetitions offer strength-building benefit

J.D. Stephenson does step 1 of the Quarter Pull-ups exercise on a cable machine at Little Rock Racquet Club.
J.D. Stephenson does step 1 of the Quarter Pull-ups exercise on a cable machine at Little Rock Racquet Club.

In some strength training circles, it's a cardinal sin to perform anything other than a full and complete repetition. If you can't take each rep through the exercise's full range, it's time to stop, even if your workout plan calls for more repetitions.

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J.D. Stephenson does step 2 of the Quarter Pull-ups exercise on a cable machine at Little Rock Racquet Club.

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J.D. Stephenson does step 3 of the Quarter Pull-ups exercise on a cable machine at Little Rock Racquet Club.

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J.D. Stephenson does step 4 of the Quarter Pull-ups exercise on a cable machine at Little Rock Racquet Club.

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J.D. Stephenson does step 5 of the Quarter Pull-ups exercise on a cable machine at Little Rock Racquet Club.

In other circles, partial repetitions are not only encouraged, they are expected as part of the "push to failure" mentality. When the individual becomes too tired to complete a full rep, it's OK to do partial range of motion and to keep going until the set is finished.

For the general fitness enthusiast, these conflicting approaches can be confusing. This week, I'll provide my perspective on repetition quality and how to balance it with workout intensity. Plus, I'll introduce an exercise that is a perfect example of this balance in action.

Knowing whether to stop in midset most likely will always be an issue. Variables such as pain tolerance, personal determination and fitness knowledge all play into the decision. Each individual essentially develops his own belief system with regard to whether or not to keep going after he no longer can do the full range of motion or stop and live to lift another day.

All of the above notwithstanding, it's my job to help educate the public at large. When offering workout advice to the general public, the answer is not black and white. Full repetitions certainly are important, but partial repetitions can be a beneficial tool -- if they're done purposefully.

I emphasize the word "purposefully," well, on purpose. More often than not, partial repetitions are simply an accident. People push themselves to a point where full repetitions become impossible and then wobble on, merely so they can say they did the prescribed number of lifts in the set. The result is a partial repetition that could become injurious.

My advice is to plan for partial repetitions. Using resistance levels that are beyond what you can otherwise perform with a full repetition, the partial repetition becomes a real benefit.

If you're using free weights or lifting your body weight, partial reps typically don't carry any special hazards. However, this is not a technique that bar lifters should perform without a spotter because of the inherent risk. Partial repetition squats and bench presses are routinely performed in professional sports under very controlled conditions and with more than enough spotters. It's fine to follow suit, but be sure not to cut any corners from a safety standpoint.

This week's exercise is a fantastic movement that can really help those looking to develop the ability to do a full pullup but who can't quite get there yet. The Quarter Pullup also can be a purposeful addition to an advanced back routine.

1. Stand underneath a pullup bar with your feet shoulder width apart.

2. Jump up and grasp the bar with an underhand grip.

3. Pull yourself up a few inches, then allow your arms to straighten back out.

4. Go right into the next repetition.

5. Do two sets to failure, for increased grip and arm strength.

The Quarter pullup is just one of countless examples of movements amenable to partial repetitions. Some of my favorite quarter repetition variations involve machines, simply because a spotter is not necessary. Chest flies, biceps curls and leg extensions are excellent machine-based exercises for quarter repetitions.

Remember, a partial repetition can be incorporated at each end of the range of motion. In other words, a quarter biceps curl can be performed at the "bottom" (when the arms are fully extended) or the "top" (arms are at 90 degrees). Either way, the focus becomes strengthening a certain portion of the range, which can translate into interesting gains. Enjoy!

Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.

[email protected]

ActiveStyle on 02/08/2016

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