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If you’ve ever watched a serious lifter grind out a set of half squats or bicep curls that stop midway through, you might have thought, 'Hey, you’re supposed to go all the way down!' But hold on—those seemingly incomplete reps aren’t a sign of laziness or bad form. Welcome to the world of partial reps, a training technique that can supercharge muscle strength and growth.
Partial reps aim to overload specific parts of the movement, focusing on where you’re strongest or weakest. This targeted approach can help you target stubborn muscle groups or push through plateaus in your strength training. For example, in a squat, you might perform reps in the lower half of the movement to build strength at the point where your legs are under the most tension. Alternatively, in a bicep curl, you might focus on the top half of the movement to work the peak contraction of your biceps.
You can also perform partial reps at different points during your set. You might start with full-range reps and then transition to partials once you’ve reached fatigue, or you can incorporate partial reps as the focus of a specific workout. Another advantage of partial reps is their ability to develop positional strength, especially in phases of movements that require more attention. For example, in a bench press, lifters often struggle with the 'lockout' phase—the last few inches before fully extending the arms. Partial reps, focusing on this phase, can build the strength necessary to push past that sticking point.
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