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If you’re looking to really unlock your bicep potential, heavy partial reps are the way to go. By using heavier weight and doing fewer reps, you can really hit those biceps and get them ready for some serious growth. This type of training has many benefits, including increased strength and improved muscle activation. Plus, it’s a great way to break through plateaus in your biceps growth.
Shop The Collection: Pull Up BarsHeavy partial reps are a type of exercise that involves lifting a heavy weight for a short range of motion. As the name suggests, the goal is to do fewer reps but with a heavier weight. This type of workout is often used by bodybuilders who are trying to break through plateaus or gain more strength in specific muscles. The way it works is simple: You lift a heavy weight for a short range of motion, then rest for a few seconds and repeat. This creates a burn that stimulates muscle growth.
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There are several benefits to doing heavy partial reps for your biceps. First of all, they allow you to use heavier weights than you would normally be able to lift. This helps to stimulate the muscle fibers and encourages growth. Secondly, they help to increase muscular activation. Because the range of motion is shorter, the muscles have to work harder to move the weight. This increases the amount of tension placed on the muscle and leads to better results.
Shop The Collection: BarbellsFinally, heavy partial reps are a great way to break through plateaus. If you’ve been stuck at a certain weight or level of strength for a while, using heavy partial reps can help you push past it. The extra weight and strain on the muscles can help to kick start new gains.
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To perform heavy partial reps for biceps, you will need a barbell or EZ-bar. If you are using a barbell, make sure to choose one that is the correct weight for you. It should be heavy enough that you can’t complete more than 8-10 reps without breaking form. If you are using an EZ-bar, you can use a lighter weight that is still challenging.
Once you have your equipment ready, you can begin the exercise. Start by positioning yourself under the bar. Make sure your hands are evenly spaced and your back is straight. Take a deep breath and then slowly lift the bar up until your arms are fully extended. Pause for a moment, then lower the bar back down to the starting position. Do not lock out your elbows – keep them slightly bent throughout the movement. Repeat this for 8-10 reps.
It is important to remember to keep good form throughout the exercise. Never use momentum to lift the weight and never swing the weight. Keep your back straight and your abs tight, and focus on feeling the muscles working. Your rep speed should be slow and controlled.
Once you have finished the set, rest for 30-60 seconds and then repeat. Do 3-4 sets for best results.
Heavy partial reps are an effective way to really target your biceps and stimulate growth. Not only do they allow you to lift heavier weights, they also increase muscular activation and help break through plateaus. If you’re looking to take your bicep workouts to the next level, give heavy partial reps a try.
