How To Train Beyond Muscular Failure With Partial Reps

Lee Hayward: Hey it's Lee Hayward here from blastyourbench.com. I got an advanced training trick that I want to share with you. It's way to train your sets past the point of muscular failure and helps stimulate more growth in your workouts. Now well, I consider the point muscular failure is when you get to the point where you can't do another rep, another complete repetition with good form. But that doesn't mean that you can't move the weight at all. So there are certain times when you can incorporate these advanced training technique that I am going show you and actually take your sets past the point of muscular failure. What it is? It's doing partial reps, or some people call them burns at the end of your set.

So, in case you are - I am going to demonstrate using shoulder press machine. The point of muscular failure would be when I can no longer complete the shoulder press but that doesn't mean again that I can't move the weight at all. So I can just do short range partial reps in the bottom after I complete muscular failure in the full range and just help take the set past the point of failure.

So, I am going to start full range motion reps. So, you notice that I did about 12 reps on shoulder, full range motion and then I couldn't get to the point where I could lock it out, so then I just started doing the partial range with the bone reps at the bottom. And again, this is the way to take a set past the point of muscular failure and to stimulate more growth. Now there is only certain exercises I recommend doing-recommend doing this on, such as the machine exercise, something that's safe and you're not going too get pinned underway. Obviously, I wouldn't recommend doing this with, like squats or bench presses or something like that, where you do more free weights and the risk of injury is too high. But with machine exercises, where it's totally safe, you are not going to get pinned under a heavyweight or get injured. So you can do this partial rang of motion at the end of your workouts.

For more advanced training tips like this, be sure to check out my blast your bench training system at www.blastyourbench.com.


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