Half-Rep Strength Training

When is it appropriate to use “half-reps” in training, if ever?

Half-reps are a legitimate form of training.  Some use it extensively, some never.  From this you could conclude it is an option but not a necessity.   Common application of limited range movements include :

-         overload and strengthening connective tissue at specific joint angles for performance

-         overload and strengthening connective tissue at specific joint angles for rehabilitation

-         overload and fatiguing connective tissue at specific joint angles for hypertrophy

Using the bench as an example, the simple diagnostic tool for determining the need or benefit from limited range movements would be ask the simple question – when you fail, do you tend to do so in the bottom third, the middle third or the top third of the movement.  Then you may add additional sets in these specific joint angles.  Here is an example for the bench press of using limited range movements for strength :

Exercises                                                          WU            WORK       SOM          RP

Do weakest first (usually bottom 1/3)        1x10/1x8  1-2x6-8       311        2-3m

Do 2^nd weakest next (usually middle 1/3)       1x6         1-2x6-8    311        2-3m

Do strongest 1/3 next (usually top 1/3)          1x6         1-2x6-8   311        2-3m

Isometric contractions at exact weakest angle  nil    1x4 reps @5-6 sec each hold  2-3m

Full range bench press                                  nil         1x8-12      311       2-3m

NB  Best performed in power racks to confirm range at top end when training the bottom 1/3, to confirm top and bottom range when training middle one 1/3 and to confirm bottom of range when training top 1/3.

© Ian King and King Sports International, Inc. This article is not to be reproduced in part of whole in any format without written permission of the author.

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