the other night at the gym, there was a guy doing db presses. between each rep, he pushed up just a bit.
I had to ask. so when he was done, I said, "what's that?" he said, "quarter reps, I do them between full reps. it's awesome, you should try it. I do it on everything"
so today, I was doing squats. on my last set of of 10 at 235, I tried it out.
HOLY CRAP! what a burn. I was on fire by number 8. 2 to go. I did them. it shortened my workout a lot. I'll be burning for a while.
do you folks like these?
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Thread: quarter reps
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08-05-2008, 07:03 PM #1
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quarter reps
At my house, we listen to both kinds of music: Led and Zeppelin!
How do you build muscle like Bert Landry?
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08-05-2008, 07:12 PM #2
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08-05-2008, 07:19 PM #3
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08-05-2008, 07:20 PM #4
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08-05-2008, 07:34 PM #5
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08-05-2008, 08:28 PM #6
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You're getting a burn because you're using your muscles in a way they haven't been used before. If you continue with these 1/4 ROM lifts, the burn will subside as you adapt to the work.
However, non-full ROM lifts on certain exercises can cause extreme stress on affected joints/tendons and can lead to injuries. 1/4 squats would be a good example of this.
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08-06-2008, 12:28 AM #7
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08-06-2008, 12:32 AM #8
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08-06-2008, 03:34 AM #9
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08-06-2008, 04:24 AM #10
we used to use a method like this in powerlifting it was called a lockout, it was more of a central nervous system exercise but it is very stimulating to the muscle as well what I used to do is a bench press with 20-40% over my full range ability and do them for 10x2 and then go full range you feel allot stronger
http://www.myspace.com/mule2625
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08-06-2008, 06:23 AM #11
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I like what everyone is saying.
the 1/4 is at the toughest part of the lift. so it's like doing 2x as many lifts at that point in the motion.
Muscle confusion. that makes sense too. the muscles probably are thinking, "ho hum, lift againg", and then, "wait, you can't stop and go back down, we are supposed to go up, we aren't reagy" - hence the screaming
What I got a kick out of is the second chance. when you come down on a squat or a bench, you are pretty confident you got it all, but what if you didn't? this gives you a chance to work through the form one more time, and get it right, before you do the full lift.At my house, we listen to both kinds of music: Led and Zeppelin!
How do you build muscle like Bert Landry?
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08-06-2008, 08:07 AM #12
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08-06-2008, 09:02 AM #13
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08-20-2008, 03:13 AM #14
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08-20-2008, 03:48 AM #15
I do these - the extra 1/4 when your muscles are already under max tension really give them an extra kick.
I do 1 & 1/4 Decline Dumbbell Chest Press.
Just be sure to lower the weight a bit
I also use the same technique for some bodyweight exercises for when I'm away and can't get to a gym. Bodyweight Squats, dips, pushups, etc.
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