Ok, here is another one I want to run past you guys. Pretty simple concept, and it felt really good when I did it the other day:
Not partial reps (like I was kind of advocating on a different thread), but more what I would like to call “limited ROM reps”, with no pause between reps. So, what is the difference between a partial rep and what I mean by a “limited ROM rep”…well, what I am thinking of is more or less a rep that has the full ROM, but no stretching at any point in the rep.
I’m sure you all know what I mean by “stretching”: We’ve all seen guys flat benching who seem to be trying so hard to increase the ROM on their reps to get that extra-stimulation that they seem to be trying to push the bar through their chest and then explode it up to the ceiling. (Don’t get me wrong, this can be a great way to train too…very ballistic, but that’s not what I’m interested in right now.)
So, instead focus on a ROM that has what I can only describe as a piston-like strength to it. Only move the rep in the range that makes you feel like a machine, just pounding out the pressure. If you feel any amount of stretch or weakness in the rep, then you are using too much motion. Once you get that solid feel, then really work the smooth motion of the rep. No pause at any point, just one rep blending into the next.
When I tried this it felt really good. Really solid. And I found I could get more use out of lighter weight that normally wouldn’t have been challenging. The constant motion and concentration on a precise rep range made my muscle fatigue set in pretty quickly, even with light weights.
I hope this post does sound as scatter brained as it feels right now to me as I type it out, but I think those of you who already have a feel for what I’m talking about will get me.