What's up guys?
Jeff Cavaliere, ATHLEANX.COM.
Today I want to talk to you about Partial Reps.
And how we actually need to explore more than just the common use of Partial Reps if you
want to get the most out of them.
You see a lot of times guys will take the lightest 50% of an exercise, because we know
that every exercise can be divided up into two parts, two halves.
The hardest 50& and the lightest 50%.
And what they'll do is they'll work on really loading up the bar,
really loading up the weight in improving their strength in that easier or lighter half
of that exercise.
Now while that's a good benefit and a good way to add additional strength in a particular
exercise, it's not the only benefit we can get from Partial Reps.
Matter of fact, I actually have been experimenting a lot with the other half of the exercise,
the hardest half of the exercise and work on lightening up the weights to go for additional
benefits.
The exercise I've been using is the Side Lateral Raise and I've been trying to increase the
size of my shoulders and it's been actually helping me a lot.
Because what I can do now is take, again, the lighter, or the heavier half of the exercise
in the case of the Side Lateral is going to be the upper half here, right.
We should know that, if you've been following our videos because you put the Science back
in Strength,
Physics will tell you, that the lever arm here when the shoulders are working, is going
to be basically our arm, right, the rest of our arm.
We keep our arm straight, it's both our Humerus and down here into our Forearm.
And what we're doing is we want to raise that up until it's perpendicular to the line of
force,
which in this case is always going to be gravity, straight down when we're using Dumbbells.
So if we know that up at the top here we're perpendicular to gravity, which will be represented
by that Dumbbell, that's when the muscles are working the hardest.
If the muscles, or if that lever arm is parallel to the force of gravity, like it is now going
straight down, then there's no work being done there.
So what's the hardest half?
Not this part because this is closest to parallel.
It's this part, which is the closest to perpendicular.
ok.
So when we know that, I lighten the weights up.
I can normally do 45 pounds on a Dumbbell Side Lateral Raise.
But not if I isolate that second half, that hard half of the exercise.
I'm down to 15's and you can see I will struggle.
I'm basically taking it from here and now with numblement of just really initiating
the contraction here through my Delts.
Here, squeeze it just with the Delts.
And down and squeeze it up.
Now I can assure you, this feels really heavy, this feels heavier than the 45's.
But what's good is that it's really focusing the contraction here in the Delt and making
the shoulder do a lot more work than it's used to.
Is that a blow to my Ego?
No!
I couldn't give a shit guys.
If I'm doing more work and getting the results that I'm looking for, then that's all that
matters.
So we can take it and obviously apply it to other exercises.
If we're thinking about the harder portion of a Bench Press it's going to be the bottom
half.
Which is different than what we just showed you here and it changes for every exercise.
But the benefit there might not be trying to get a more intense contraction.
The benefit and a secondary benefit here of doing lighter partials in the heavier range
is to work on getting through sticking points.
So with the Bench Press I would do exactly that.
Lighten it up, go down to the very bottom and work on initiating the contraction with
more force, down in that hard part of the exercise.
Same thing can be done with the bottom of the Squat.
Get better at the sticking point.
So you can use it for hypertrophy, you can use it overcoming sticking points.
But you've got to put that Ego aside.
Lighten those damn weights up and start doing what you're supposed to be doing, which is,
getting to be better than you are today.
It doesn't matter what the weight is, if you're going to be better tomorrow than you are today.
Guys if you found this video helpfully, make sure you leave your comments and thumbs up
below.
And if you want a program that puts this all in place, I tell you all the different advances
training techniques, this is one that's been around forever.
But there's different ways that we can apply them and get major benefits from them in ways
you've maybe never thought before.
It's our ATHLEANX Training System guys.
And wherever you are along the way, whether you're just starting out in ATHLEANX or you're
all the way down in NXT, in our advanced training programs,
there's a program for you and there's a training technique that's going to challenge your ass
to no end.
I've got to get you there and I've got to coach you through every step.
And I'm be happy to do that guys like I said, head to ATHLEANX.COM right now and join Team
Athlean.
In the meantime I'll be back here again in just a couple days.
Make sure you let me know whatever else it is that you want to see and I'll make sure
that I bring it to you.
Alright, talk to you soon.