Partials (short for partial repetitions) are
done by moving the weight through a partial range of motion (usually above the
sticking point/weak link) using as much weight as possible (a rough guide is about 20%
more weight than your usual full range reps). By working at a higher weight, you will
not only be getting your muscles used to handling those heavier weights, you will be
building your connective tissue strength to help handle those loads. Partial reps is best
suited for exercises like bench press, squats, deadlifts, curls, presses, dips,
chin-ups, and calf raises. If you are doing partials for presses, squats, and
deadlifts, it is important to do them in a Power Rack, where you can set the safety pins
at appropriate height.
If you are not seeing much improvement in strength and muscular level, try doing
partials for a few weeks. You'll be pleasantly surprised how your gains would skyrocket.
