Partials Power

To add strength and power you need to do full reps, right?

Yes-and no. To train a muscle to gain strength in a full range of motion it is necessary to do full-rep sets. Some bodybuilders need to do most-if not all-sets using a full range of motion to have a complete strength increase.

What happens if you are stronger in one portion of a lift and weaker in another?

Using the bench press as an example, a powerlifter typically is strong in the first half of the movement but lags as he/she reaches the mid-point. This is due to the smaller triceps muscles taking over much of the effort necessary to complete the bench press.

To gain strength in the triceps to allow heavier weights to be used, the triceps need to be trained in the top zone.

Power racks and strength cages are great for this. Place the bottom pins at the start of the zone and the top ones at the point just prior to lockout. After loading the bar with a weight that maxes you out at 5 reps,press the bar until it hits the top pins and continue isometrically for five seconds before doing rep two. Continue doing this for all five reps.

Revise the weight and do four reps the same way. Reduce the weight and do three reps,then two. Finish by doing a single. Attempt to increase the weight at each workout.