Category Archives: Strength Training

Partial vs. Full Reps… or Both?

Partial vs. Full Reps…or Both?
By Menno Henselmans

A potentially game changing study has just been published. It may change how you perform your exercises forever. Or it may not. Let’s have a look.

The study titled “the efficacy of incorporating partial squats in maximal strength training” is about combining partial and full reps in your training. The debate on whether training with a partial range of motion (ROM) has any benefits compared to training with a full ROM has been going on for decades.

One reason many people have trouble understanding the effects of ROM is because they think ROM is equal to the distance a weight or body part travels. It’s not. ROM is equal to the amount of degrees a joint flexes. Look at the illustration of elbow flexion ROM below.

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Hip Thrusts Helped Me Deadlift 705 lbs (Over 3.5 Times Bodyweight)

The following is a guest article from powerlifter Quinten Cody. 

The glutes and neck are often ignored, with trainees relying on the core exercises to work them. I used to reside in this camp. I’m glad I no longer do.

My redemption from such simple thinking began with my purchase of a neck machine – the kind that works it from all sides. And when the muscles on the sides of my neck – just behind the lower portion of the ears – were mistaken for large lymph nodes, my curiosity turned to my backside.

I knew I had to turn my cheeks into studs.

I began researching relentlessly – as I often do – and came upon articles by Contreras. I had read his work before. It was controversial. Why I did not incorporate the humpty-humps years ago I’ll never know. But, I do use them now, and that is what I call them, probably because it’s just the name that sticks.

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Reduced Load & Effort for Increased Results


One reason why my strength has improved is because I quit maxing out so often and quit taking every set to failure. If you train a lift once per week, then you can go all out. But if you train more frequently, then you have to be conservative.

I’ve found that one heavy session and one submaximal session per week per main lift provides a potent strength-building stimulus; a 1-2 punch if you will that maximizes results. The maximal stimulus packs the bigger punch, but the submaximal stimulus builds weak links, grooves technique, and adds volume/frequency without compromising recovery.

In the video below, I demonstrate the 3 submaximal methods that are utilized in 2 x 4: Maximum Strength, namely the super-strict method, the pause method, and the explosive (aka dynamic effort or compensatory acceleration training) method.

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