You can only build muscle tissue if you can generate stronger muscle contractions, so this requires 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 required to achieve maximum muscle growth. In a previous article I outlined the ways in which you can intensify your training. Here we will focus on the role that partial repetitions have to play in intensifying the training effect.
One of the greatest dangers facing serious bodybuilders is the tendency to overtrain. Bodybuilders at the advanced level must resist the temptation to seek improvement by adding more exercises or extra training for the already demanding schedule. One way to maintain progress yet avoid overtraining is to use constructive partial repetition. 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 a full version of the same exercise.
2. Perform partial reps only from mid-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.