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| Hi Friend,
We've spent the past few weeks talking about the little-known muscle building power of Isometrics and I shared an easy-to-follow strategy to boost hypertrophy.
But what if your goal isn't to move as much iron as possible? Maybe, you just want to get bigger, thicker and more brawny without maxing out in the weight room.
Well, the "how-to" is relatively simple and follows the tried-and-trusted rules of hypertrophy: more weight plus more time under tension equals bigger muscles.
And what's the best way to achieve this?
One way - and it's a particular favourite of mine - is with partial repetitions. And the exercise we're going to call on?
Yes, you guess it… the deadlift.
But here's the secret sauce, people. Because the range of motion is decreased, we can work with heavier loads for a higher number of reps, thereby increasing the time under tension.
Suddenly a load you struggle with for 1-2 reps, gets ramped up to sets of 6-10.
And there's something else you need to know… when you decrease the range of motion on moves like the deadlift, the weight is travelling mainly through the top half of the motion. The result? More involvement for your lats and traps, which leads to a bigger and stronger upper-back.
Now who out there doesn't want a collar-stretching yoke?
Seasoned gym-goers know it pays to practice low reps (1-5) for your full range deadlifts and hit the high reps for partials (6-10). You can choose to add in partials during your assistance work, or alternate them on your deadlift days to give your nervous system and lower-back a break. The decision, friends and neighbours, is yours. Either way, this strategy is the perfect equation for fantastic lats and traps resulting in a beastly upper-back.
To see this exercise in action, check out the instructional video below…
https://youtu.be/X7z21GdJ-Mw
Until next time,
Squat for Glory!
Lee
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