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by Phil Henson
Partial Rep Training also called Power Factor Training is where 1/4 and 1/2 movements are performed. It is a very effective program for size & strength and suitable
for either powerlifting or bodybuilding. This sample program favors powerlifting
with the partials performed on the big three (squat, bench and deadlift),
but it is well suited for many other exercises with a strong lockout position
(incline, decline & close grip bench press, military press, behind
the neck presses, leg presses).
PARTIALS - Warning! This program is not
for beginners! Very heavy weights must be used for maximum benefit! Many
people can experience joint pain if not accustomed to heavier weights.
If you experience joint pain, discontinue this program and move to a program
utilizing light weights. Do partials in the power rack to minimize the
chance of injury (in case you cannot hold the weight or fall with it -
set the pins on the power rack so that only the top 1/4 or
1/2 a rep can be performed). You will be able to use more weight with the
1/4 movement than with the 1/2 movement (the lower you go toward the bottom
of the movement - the less weight you can handle). You might want to alternate
1 week of 1/4 movements with a week of 1/2 movements. The starting weights
may look heavy to you, but try them, you will be amazed at the amount of
weight you can do for partial reps after a few workouts! Partials help
build strength by allowing you to overcome any psychological limits to
handling heavier weight. Your regular work sets will feel light compared
to your partial rep sets.
BENCH PRESS - Set the pins in the power
rack so that you can only raise the barbell 3 to 4 inches to lockout and
back down to the pins - this is one rep. Do the negative very slowly. DO
NOT BOUNCE THE WEIGHT OFF THE PINS!. To find a starting weight for the
bench press....try a weight of 20% to 30% above your 1 rep max (multiply
your 1 rep max by either 1.2 or 1.3). You may have to adjust your weights
up or down until you find a weight that you cannot press off the pins (fail)
in the 3 to 6 rep range. All partial sets (all exercises) are done for
5 sets of 3 to 6 reps - when you can do all 5 sets for 6 reps add more
weight (30 to 40 pounds). For example, if you can bench press 315 lbs.
for 1 rep, try to start somewhere between 375 lbs to 410 lbs for your starting
weight. Rest 3 to 5 minutes between all sets of partials.
SQUATS - Again set the pins so that you can raise the barbell only
4 to 6 inches to the lockout position of a squat. Start the rep with the
barbell resting on the pins (you will be in the bottom position of a partial
squat) and press up to lockout - lower very slowly to get the benefit of
the negative. Try a starting weight of between 20% to 40% more than your
1 rep max. Multiply your current 1 rep max weight by 1.2 (20% above max),
1.3 (30% above max) or 1.4 (40% above max).
DEADLIFTS - Set the pins to around knee high and pull up to lockout.
Starting weight will again be between 20% to 40% above your 1 rep max.
If you do not know your current max - here is a general guide to help you
determine it. If you can do:
2 reps with ? - multiply ? by 1.06 for
your 1 rep max.
3 reps with ? - multiply ? by 1.12 for your 1 rep max.
4 reps with ? - multiply ? by 1.15 for your 1 rep max.
5 reps with ? - multiply ? by 1.18 for your 1 rep max.
>Here is the sample program: Warmup sets are not
shown - do 1 to 2 light sets or as needed.
WIDE GRIP MILITARY (OR
BEHIND THE NECK) PRESSES
DUMBBELL SIDE LATERALS
REAR DELT MACHINE (OR
BENT OVER LATERALS)
LYING TRICEPS EXTENSION
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.