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Half Reps Training Routines - Workouts To Build Muscle Mass
Did you ever wonder about partial movement in training rather than the full range of motion training which is generally done? Training styles like 21's utilize the breakdown of a rep to help change up the exercise and shock the body. I would say anyone can try this including beginners as long as you are using light weight and ensure proper form. By breaking down the rep you are working the muscle fibers with isolation within a degree. The joints are also challenged having to stop and return within a smaller range. Connective tissue gets challenged at each range of its ability. I suggest that in order to keep a balance you should ensure you match upper and lower range over the week regardless how you decide to break it down daily. The beauty of this style training is that you can utilize negatives whether you half rep the top or the bottom of the rep. It simplifies the movement making it a smaller range. This will in most cases force you to train lighter than normally because momentum is not used with this type of training. This also shortens training time comparatively although some bodybuilders will utilize this to add more training which intensifies the session over the same time frame. You can use the top or bottom half rep in one day, or separate days and can also mix and match which muscles to single out or match with others. This lends for endless possibilities keeping your training routine easy to refresh. The 20 second squat is a prime example. This is the bottom end of a squat taking butt from ankles to 90 degrees then back to ankles. You hold at the 90 degrees for 20 seconds then continue for the sets and reps you choose. Pop squats are the other end of the exercise, the top phase. This is when you lower slowly to 90 degrees then pop up and repeat. Both of these do enhance the negative portion of the rep in different ways. The stress of stopping mid way then having to change direction, conditions the joints and connective tissue, making them stronger and durable. Using this type of training on regular crunches
can take your normal abdominal training and turn it into a whole new and fun workout.
First you get on the mat and raise your feet by either placing them on a ball
or against a wall; the knees should be bent at 90 degrees. Try crunching only
half way up, and a crunch is already small so it's not a large movement. The hard
part is stopping then controlling you returns. On the other end try crunching
but stop halfway down and lift, repeating that for required reps. The stopping
part is the biggest challenge then coming back up from that midway point. You
may need to learn this with arms out to help you control the movement before you
are able to do this with hands behind neck.
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