Build Lean Muscle with Partial Reps & Pulses

This is a great way to progress a movement without having to necessarily add weight to your lifts. By adding a 1/4 or 1/2 rep, you are extending the time the muscle is under tension, thus forcing the body to adapt to a greater stimulus.

I also find it a great tool for improving technique and pushing past sticking points. By extending the set, you’re allowing for additional volume – ideally at the point in the movement where you’re weakest – and further stimulating growth of the target muscle group.

There are many exercises you can apply this technique too, but here are some of my favs:

DB Shoulder Press – 1/4 rep @ bottom
Seated row – 1/4 rep @ chest
Lat Pulldown – 1/4 rep @ chest
BB Hip Thrust – 1/4 rep @ top
DB Squats – 1/4 rep @ bottom
DB Walking Lunges – 1/4 rep @ bottom
Lying Leg Curl – 1/4 rep @ top

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PARTIAL REPS & PULSES🏋🏼‍♀️ @spartansgymandfitness – This is a great way to progress a movement without having to necessarily add weight to your lifts. By adding a 1/4 or 1/2 rep, you are extending the time the muscle is under tension, thus forcing the body to adapt to a greater stimulus. – I also find it a great tool for improving technique and pushing past sticking points. By extending the set, you’re allowing for additional volume – ideally at the point in the movement where you’re weakest – and further stimulating growth of the target muscle group. – There are many exercises you can apply this technique too, but here are some of my favs: ▪️DB Shoulder Press – 1/4 rep @ bottom ▪️Seated row – 1/4 rep @ chest ▪️Lat Pulldown – 1/4 rep @ chest ▪️BB Hip Thrust – 1/4 rep @ top ▪️DB Squats – 1/4 rep @ bottom ▪️DB Walking Lunges – 1/4 rep @ bottom ▪️Lying Leg Curl – 1/4 rep @ top – Tag your training buddy 👯‍♀️ & hit 💾 save for later! – On my bod👉🏼 @ryderwear Seamless sports bra & leggings in Coral💗 Save 10% when you shop & use my discount code “ANNAM10”💸 www.ryderwear.com.au/annam

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