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
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.
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.