Increase Your Training Intensity - Partial Repetitions
by Rick
Mitchell
zone3
You can only build muscle tissue if you can generate progressively
stronger muscular contractions, so this calls for an emphasis on finding
ways to increase exercise intensity. This should not be confused with
exercise duration as maximum training intensity will actually shorten the
time needed to achieve maximal muscular growth.
In an earlier
article I outlined the ways in which you can intensify your training. Here
we'll focus on the role that partial repetitions have to play in
intensifying the training effect.
One of the biggest dangers
confronting serious bodybuilders is the tendency to overtrain.
Bodybuilders at the advanced level must resist the temptation to seek
improvement by simply adding more exercises or extra workouts to an
already demanding schedule.
One way to maintain progress yet avoid
overtraining is to make constructive use of partial repetitions. This
allows the introduction of additional intensity without adding
significantly to the duration of training. To get the most out of partial
repetitions you should follow these simple steps:
1. Use a much
heavier weight than you would for the full range version of the same
exercise.
2. Perform partial reps only from the halfway stage or
mid-point of the exercise.
3. Use this method primarily on lagging
body parts.
4. Perform only one exercise for one set per body
part.
5. Use only as a supplement to full range movement exercises,
not instead of.
ABOUT THE AUTHOR
Rick Mitchell is the creator of the bodybuildingadvisor.com website
that provides guidance and information to athletes at all levels of
bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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