The Rep Method – Full, Partial, Full

Here are four reasons to use the 1.5 Method

This unique rep system can help you strengthen your muscles, avoid injury, and correct technique flaws. It’s worth a look!

Smart Reps: Partial Reps

1.5 is a simple method: Do full reps and alternate between partial reps. 1.5 does not mean that you should. “one-and-a-half,” Quarter reps can also used. Let’s break down the benefits and look at some different ways to use this proven training method:

1. This technique adds time to tension (TUT), which can be used to increase the amount of exercise you are currently doing.

Find the strongest quarter or half of an exercise and then perform an additional quarter or half rep. It doesn’t matter how big the partial reps are – no one will be measuring with a goniometer.

You should avoid tackling your sticking point. These rules will vary from one exercise to the next. In a deadlift example, if your knees are aching, you can do more reps if you stay above them.

2. 1.5 times the TUT of exercises that target a particular muscle.

The first step is to identify your target muscle and then decide which portion of the exercise will load it the most. To increase hip flexion and glute loading, for example, booty-builders might like to squat deeply to build their abs. Do an extra rep at your bottom to hit your bottom. (See what I did?

Do a more intense touch-and-go on your chest when doing a barbell benchpress to target your pecs better. A partial rep can be done in the back. bottom position You can also try a squat to achieve a different effect.

3. This allows you to spend more time on the part of an exercise that is most appropriate for your body.

Certain exercises aren’t inherently “bad,” but there are positions and ranges of motion that might cause you a few issues if your structure isn’t suited for them. Choose the best “compromising” Based on your injury history and structure, you can then spend less time in this position while creating more TUT for the safer position.

Since you won’t be able to handle your normal weight using the one-and-a-half method, you won’t load your cranky positions as much while still hammering the rest of the movement. This is a great idea for long-term longevity.

4. This can be used to correct a technique fault.

You can choose the part of an exercise that you are most interested in, and then spend more time there. Is it possible to lose tension in the bottom of a sit-up? To work on it, do an additional partial rep.

Do you pay a high salary? chin-up Do you want to move forward by putting your shoulders forward? Focus more on the top and do your best work. It’s time to stop avoiding the problem and tackle it head-on.

Don’t sweat too much whether you’re doing an extra half or quarter rep – you can do and call it what you like.