Partial reps are a great way to overload your muscles with more weight than you can possibly use on traditionally performed exercises. Doing partial reps strengthens your tendons and connective tissue and gets your muscles used to training with heavy weights.
An example of an effective leg workout is as follows:
1) Partial leg press- 1 set 20 reps to failure. Load the stack or plate loaders with a weight that only allows you to do lifts of 2-3 inches in movement. Do a set of these making sure not to bounce the weight in any way as that is inviting injury.
Take no rest between these exercises.
Partial Leg Extensions- 1 set of 15 partial reps to failure. Load the stack or plate loader with enough weight to cause failure. Lift the movement arm 2-3 inches and return.
Take no rest between this and the next exercise.
Partial Dumbbell Squats- 1 set of 12 reps to failure. Grab a heavy dumbbell and hold it in front of you at chest level. Keeping your back straight, squat down 3-4 inches and return for a total of 12 reps.
Try this one out for SIZE! I will be posting more partial workouts in the future. Keep checking back for more!
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