Eccentric Reps, Isometric reps and Partial Reps!

[Brad Morris]

I wanted to revisit the topic of Eccentric Reps, Isometric reps and Partial Reps!

I have been adding negatives and partials to my bench press and squat routines with great results.

It is no secret that eccentric strength can be far greater than concentric strength, an amazing 20% to 50% greater depending on muscle group and also from one individual to another. Verkhoshansky among others has researched into the benefits of eccentric exercises with weights for strength development. And alledgedly it was not uncommon for russian coaches to prescribe up to 15% of strength training be devoted to eccentric work!

I have been doing heavy negative reps with 125% of my 1rm on bench press for 2 or 3 sets of 2 to 5 reps after my heavy sets (85%-90% of 1rm) with great results. My bench press has increased by 20 lbs and I have increased my the negative rep weight by 12.5% All of this has been within the last month!

Now on the topic of partial reps I have no scientific evidence to back my claims, but I am a big beliver in partial movements to help increase strength, and to prepare the nervous system and the joints and also to help mentally prepare for attempting and setting new PR's. At the moment I am doing 140% of my 1rm as a partial movement with squats. I am only moving through the last 6 to 8 inches of a squat at the top position (just proir to lockout).

Interestingly, according to Mel Siff's book Supertraining isometric training especially holding of a heavy weight at a sticking point has been credited with priming the nervous system to handle heavier loads and mentally readying a person to handle a weight greater than their current 1rm. I find this not far removed from the benefits I have been getting from partial reps.

I would like to hear S&P's thoughts and experiences with Eccentric Reps, Isometric reps and Partial Reps.

Please note that I am not suggesting that Eccentric Reps, Isometric reps and Partial Reps be the main focus of a training session! Here is an example of my current squat routine to highlight my point.

Warm up Sets
3 to 5 warm up sets sarting with 40% of 1rm and gradually increasing

Work sets
3 to 4 work sets of 5 reps with approx 85% of 1rm

Partial sets
2 to 3 sets of 2 to 5 rep partials with 125% of 1rm

Final set
1 set of 30 to 50 reps with 45% of 1rm (ATG Squats)

[DEVILsSON]

Each of those methods has its place in a workout program.

One of the techniques I used for bench was to hold 110-125% of 1rm at lockout for 5-10 seconds....then rack rest 3-5 min and go for a PR....while trying to explode the weight.....it really helps...

Another isometric method I tried was to lower and raise a weight while pausing at key points throughout eccentric and concentric phase....it literally kills you...but can also help overcome plateaus...

Negatives/Eccentric phase can work wonders but they are very demanding on the body and CNS and cant be done for very long.

I like partials in that they allow one to work on ones weakness at any given lift.....and usually with more weight....

Have you tried doing heaviest set of ME after doing a partial with 110-125%?

[Mark Limbaga]

Each has its value if known when to be used properly