October 04, 2023 3 min read
Are you looking to maximize your bicep gains? Do you want to get bigger and stronger arms? If so, then partial reps may be the answer for you. Partial reps are a great way to increase the intensity of your workouts and help you get more out of each exercise. In this article we will discuss what partial reps are, how they can help you build muscle, and tips on how to maximize your bicep gains with partial reps.Shop The Collection: Pull Up Bars
Partial reps are a type of training technique where you only perform part of a full repetition. For example, if you’re doing a bicep curl, you would only perform the lifting portion of the lift; you wouldn’t bring the weight all the way up to your chest. Partial reps allow you to focus all of your effort on the most difficult part of the exercise, while allowing you to use heavier weights than you would normally be able to handle.Shop The Gear: CAP Barbell Xtreme Doorway Pull Up Bar, $27.99 USD
Partial reps offer several benefits for those looking to build muscle. First, partial reps allow you to use heavier weights than you would normally be able to handle. This extra overload helps to stimulate more muscle growth. Second, partial reps help to target specific muscle fibers in the muscle. By focusing your efforts on a smaller range of motion, you can better isolate the muscle fibers that you’re trying to target. Finally, partial reps can help to increase time under tension. This is important because it helps to increase muscle fatigue, which leads to increased muscle growth.Shop The Collection: Barbells
Now that you know what partial reps are and their various benefits, here are some tips to help you maximize your bicep gains with partial reps.Shop The Gear: Concorde Olympic Training Barbell – 33 lb, $214.99 USD
If you’ve never done partial reps before, it’s important to start light. Your body needs time to adjust to the new movement pattern and the extra intensity. So, begin by using lighter weights and gradually increase the load as your body becomes more accustomed to the exercise.
Focusing on form is especially important when performing partial reps. Since you’re only doing part of the full repetition, it’s easy to lose control and sacrifice form. Make sure you keep your core tight and back straight throughout the entire rep. Also, make sure you maintain control of the weight throughout the entire range of motion.
Varying your rep ranges can help to keep your body guessing and help to promote even more muscle growth. Try varying your rep ranges between 5-15 reps. You can also try different variations of partial reps such as isometric holds, pulsing, and negative reps.
If you’re looking to maximize your bicep gains with partial reps, it’s important to gradually increase the intensity over time. Start by using lighter weights and work your way up to heavier weights. As your body adapts to the extra intensity, you’ll be able to lift heavier weights and further maximize your bicep gains.
In order to maximize your bicep gains with partial reps, it’s important to utilize proper rest periods. When performing partial reps, it’s important to give your muscles enough time to recover between sets. Generally, a rest period of 1-2 minutes should be sufficient. This will allow your muscles to fully recover and minimize the risk of injury.
Partial reps can be a great way to maximize your bicep gains. They allow you to focus all of your effort on the most difficult part of the exercise, while also allowing you to use heavier weights than you would normally be able to handle. By following the tips outlined above, you’ll be well on your way to building bigger and stronger arms with partial reps.