Merry Christmas, Lee!
The big day is almost upon us. A time for celebration and spending time with friends and family. But before you go reaching for the mistletoe and that cup of warming eggnog, I want to ask you a question: how would you like an early Christmas present in your stocking that is guaranteed to make your workouts go with a bang? Well, the training tip I am about to share, does all this and more as I shall quickly explain to you.
Now, most folks would readily agree, the barbell deadlift is one of the top exercises that provides the biggest bang for your bodybuilding buck. And many would also agree, that this exercise carries a venomous sting in its tail due to the way the move works the lower back region so rigorously. Because of this, the deadlift demands plenty of rest and recovery time between sessions. The result? You can't train deadlifts often.
Yet, what if there was a way you could reduce your recovery times between workouts…
And what if you could ALSO increase the weight on your bar by 30 pounds at your very next training session?
Well, the following training tip hits these targets as you are about to discover!
The Power of Partials
Partial repetitions get a bad press with many of the modern lifting "experts" coming out against this training protocol. They claim this style of lifting only give you partial results, are dangerous, and that they will hurt you. Are these experts right? Legendary strongman Paul Anderson would disagree and for good reason: with the right knowhow, partial reps can help rocket your strength high into the stratosphere.
It's true. Partials are powerful stuff. And in the training tip I share with you below, I'll show you how to quickly add more iron onto your bar and boost your recovery times too.
Here is what you do.
- At your next deadlift workout, place two blocks beneath the discs so the bar reaches just under your kneecaps when you stand.
- Now add 30 extra pounds onto your normal 10 rep training weight. (For example, if you normally perform 10 reps at 300 pounds, your new weight becomes 330 pounds.)
- Finally, place your feet about 12" apart, keep your back straight and your neck tucked in as you begin to lift. Perform 10 reps.
You will notice a couple of things. Firstly, your bar will go up easily. Why? Well, we can thank a reduced range of motion for its helping hand. Dialling down the usual ROM by 5-8" can work amazingly well in allowing more iron on your bar due to the shorter range.
Secondly, there's a further thing that happens, although you won't notice it right away. Your recovery times will improve. How so? Well, reducing the range also saves your lower back region from its usual brutal beating. Here is why many elite lifters have found they can perform rack pulls more frequently and recover better.
1950s champion lifter and coach Harry Paschall is a fan. 60 years ago, Paschall made deadlifts from blocks the "growth" exercise of his training programs.
So why not give them a try? I promise you they'll help you end the year with a bodybuilding bang!
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My upcoming Kindle book "Bodybuilding Blackjack" covers the power of partial repetitions in greater detail. Be the first to hear when it comes out, by simply clicking the link below.
Here's your link...
Bodybuilding Blackjack
Until next time,
Happy holidays!
Lee
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