Use Partial Reps to Shock Definition and Strength Into Lagging Muscles

March 16, 2009

Partial reps are pretty darn effective when used sparingly. They can’t be used for all exercises and probably aren’t effective for all body parts, but I will explain a way to incorporate them into your workout. I find that they work extraordinarily well for your triceps and biceps. If you want to increase definition without a noticeable increase in size, then keep reading.
woman on bike holding umbrella
[Another photo that has nothing to do with the subject of the post. I know I should show someone performing a rep of some sort, but those photos tend to be too bland. Gotta give the site some style instead!]

A Quick Description of Partial Reps

Basically performing just a portion of a repetition is a partial rep. Doing the top half of a bench press is a a partial rep, as is just doing the bottom part of a curl. You may have seen people perform 21’s, which is doing 7 reps of the top half of a lift, 7 reps of the bottom portion, and then 7 full reps. Well this is NOT the way I recommend you perform partial reps.

A Quick Overview of True Muscle Definition

Just filling in people new to the site. Want to increase the definition (tone) of a certain muscle? Then increase the strength of that muscle without increasing the size of that same muscle. How can a muscle get stronger without getting bigger? Low volume, low rep strength training will allow a person to develop a more efficient nervous system…sending stronger impulses to the target muscle without breaking down the muscle fiber. Low rep training is more of a “nervous system” thing and less of a muscle breakdown deal.

Developing a More Efficient Nervous System is Key

Bruce Lee is a great example of someone who trained their nervous system to generate peak output. Because of this, he had an incredible level of strength and muscle definition. If he would have trained for mass as well and put on 30 more pounds of muscle, he wouldn’t have achieved that same degree of muscle tone.


[I’ve always wanted an excuse to put up this “one inch punch” documentary. This shows Bruce Lee’s ability to generate power.]

Lifting Heavy Weights is Just One Way to Get Stronger

Lifting weights is just a way to measure how hard your muscle is contracting. Typically your muscles must contract harder when you lift a heavier weight. The better you get at contracting a muscle hard, the more strength that muscle will demonstrate. It is possible to get stronger with light weights, by contracting your muscles “as if” the weight is ultra-heavy. This takes practice, but I have a post on this here: Lift Light Weights for Low Reps to Gain Strength and Muscle Definition.

You Can Actually Get Stronger Without Lifting At All!

I am sure most people have heard of isometric exercise. This basically is the contraction of a muscle without any movement (like pushing against a wall that won’t budge). I don’t do many isometric exercises except for planks. The reason for this is that it is hard to measure how hard the muscle is contracting with an isometric exercise. You can definitely increase muscle definition with isometric exercise as well as strength, but it is hard to measure progress.

Partial Reps As A Way to Measure Isometric Contractions

Say you are doing some sort of machine bench press. You can set up the seat or the handles to where you are just doing the last 3-4 inches (the lockout) of the press instead of the full rep. If you set up the machine this way you can use a significant amount of weight. Slowly press the weight and increase tension until the weight moves. As soon as it moves it isn’t an isometric contraction, but lock out the weight anyway. Return to the start point and weight one full second. Push again increasing the tension over time until the weight moves again. Lock it out and then return to the starting point. You are only going to do 3 reps, insuring that you pause 1-2 seconds between each rep.

The Key is to Make this Feel Like a Pure Isometric Contraction

You don’t want to try and shoot the weight up, you are squeezing and increasing the tension until the weight moves. This is a safer way to lift. You will find that you are able to handle some pretty heavy weights as you get more efficient at this way of lifting.

Here’s the Best Tricep Definition Exercise That I Know Of

The Partial Bench Press in a Power Rack. There aren’t that many people who will be able to do this exercise because it requires a power rack. Basically slide a bench into a power rack, and put the Olympic bar on the safety catch bars. Set the safety bars so that the Olympic bar is just 3-6 inches below lockout position. Do a light warmup set of 3 reps. Then move on to a weight that is your estimated max bench press. It will be a breeze to do 3 reps with this. Do 4-5 more sets and slowly add weight. You will find that after a few weeks, you will be able to put up some serious weight.

Always Followup With a Full Range Lift

You don’t want to risk limiting flexibility or shortening of the muscles, so make sure to follow up this isometric partial with a similar full motion lift. What you will find is that these full range lifts will seem really light. When I’ve regular bench pressing after doing these partial bench presses, the regular bench press seemed 30 pounds lighter in my hands.

You Don’t Want to Do This Year Round

This is a good technique to do 1-3 times per year for 4-6 weeks at a time max. If you do this too much it will irritate your joints. I typically add these in when my body fat is a bit lower than normal. If you are at a low body fat level you will quickly see a dramatic impact on your physique. Those partial bench presses will make your triceps and shoulders look like granite.

Experiment With Different Exercises

This works really well with just about any pressing nautilus type machine. A really good bicep exercise is to kneel next to a bench and rest a dumbbell on the bench. Put the dumbbell in one hand and rest your forearm and the dumbbell on the bench. Your forearm and upper arm are forming a 90 degree angle. Contract your bicep until you are able to lift the dumbbell off of the bench. You will do three reps and resting a second or two in between each rep. Since you are basically starting the rep from the strongest leverage point of your biceps, you will work up to really heavy weight. This blows away concentration curls for bicep definition.

Note: This type of lifting is just something to keep in your bag of tricks. You can certainly reach your goals without doing these, but if you belong to a gym and want to try something that will give your muscles a kick in the butt, give this method a shot!

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{ 28 comments… read them below or add one }

Tyler March 16, 2009 at 11:56 pm

Hey rusty I’ve been reading your advice about how to get the Hollywood look I use to be 185 now I am 6 ft 165-170. I was wondering if that’s to skinny. Guys at the gym see me and say I’m so small even though I have the best abs I’ve ever had at this weight. I was wondering being at 6 ft what is a good weight to be at. What are some of the other celebs at my heights weight

BurritoKid March 17, 2009 at 1:19 am

Been loving the amount of updates as of late Rust. I confess that I get really excited when there is a new post.

How have your fasts been going? Whats the best setup for you? do you workout during your fasts?

Yash March 17, 2009 at 1:41 am

Hey rusty,
You have some incredible timing, because i think right now would be the best time to throw this into my workout. I’ve been hitting the strength training hard since summer ended last year and i put on some decent size, and since there hasn’t been any hypertrophy involved, i’m pretty happy with the definition/shape of my lean mass. I have more of a strong athletic look rather than those rounded action-figure type muscles. Now that it’s a few months out from summer i’m going to work cardio and hiit back in while keeping up with the strength training. I know the last time i asked you about a resistance/cardio hybrid workout you said it would be possible to get the weights done in about 20 mins or so, but i like my strength training so im planning on doing 2 days lifting with 2 days hiit. What would you suggest for the lifting days in terms of volume? i’m thinking of going from a 5×5 to a 5×3 to reduce fatigue since i won’t be feeding my body as much calories as i have. Actually, in a best case scenario, the 3 rep scheme might allow me shorter breaks between sets, which would shorten the overall lifting time and maybe i might be able to get in some intervals after all. what’s your opinion on the muscular fatigue combined with lower calories = less recovery angle?

ps, you’re shootin’ off these posts pretty quick recently. not to jinx it, but i think its awesome.

Yash March 17, 2009 at 1:57 am

hey Tyler,
There’s a few profiles of actors and such in older posts like brad pitt as tyler durden in fight club and cam gigandet in that god-awful fight club wannabe movie, and those guys are around 6 foot and about 150ish. There’s a combination of things that makes those guys appear less skinny at that weight. Their extremely low body fat makes them look shredded and bigger than they are, plus the camera adds some weight. personally, i think another part of your situation might be taking the advice of guys at the gym. a lot of those guys are trying to weight like 250 pounds at your height, so their perception is a bit skewed. plus when people see a fit guy who happens to be skinny, its kind of a defense mechanism to put him down by saying he’s TOO skinny. I have a friend who’s 6 foot and 150, and he still looks muscular because he’s a swimmer. Try not to listen to other people and just form your own image of what you want to aim for. I look so much better now than i did when i started working out, so when people tell me things, it rolls off my back because there’s nothing you can tell me that’s going to negate the positive change i see in myself. If you came from 185 and you now have better abs than you’ve ever had before at 170, then obviously those other guys in the gym don’t know sh*t. by all means set the bar higher and put on some muscle if you want, but that should be your own evaluation of yourself, not how you measure up to someone else’s meterstick. Anyway, good luck with whatever you decide to do.

Simen March 17, 2009 at 5:20 am

Hey Rusty, greetings from Norway

I think I’m going to try this at the gym today; as I think I have to mix it up a little. Been mostly doing circuits (military presses, pullups, chinups, pistols, incline bench, dips and pushup variations). But I was wondering about incorperating some rope climbing into my routine; what do you think? I would think it would increase forearm and back strength considerably.

Barbara Ling, Virtual Coach March 17, 2009 at 5:29 am

Excellent post! I’ve done the slow-steady in the past and also am aware of isometrics exercise – this went ‘way beyond explaining how it can be helpful. Good stuff!

Chris March 17, 2009 at 5:56 am

Isn’t also necessary to work more angles than just 3-6 inches below lockout? With isometric training people usually suggest doing 3 different angles: start, middle, and end of movement.

sky March 17, 2009 at 6:21 am

is A really good bicep exercise is to kneel next to a bench and res….

this dumbbell row with partial rep

Joseph March 17, 2009 at 7:08 am

Rusty, can you give more example of this ‘partial rep’ exercises?? because i am not really understanding it.. you stated that the ’21s'(the 7 rep higher half, 7 rep lower half then 7 full range) is not recommended. but is it a correct way?(i mean, it is partial rep followed with full range movement.. just hope you can clear it up for me..) Thx

Methuselah - Train Now Live Later March 17, 2009 at 8:03 am

Hi Rusty – great post. Good to read about less conventional approaches. I have been focusing on gymnatics exercises like handstand push ups, planche and front lever recently, the last two being entirely isometric. With handstand push ups I can only do controlled partials anyway so I think I am following your principles there. Do you ever experiment with gymnastic exercises?

yaeger March 17, 2009 at 8:57 am

hey rusty,

what you say about measuring progress with isometric exercises is true. i visited this website, “blackdoor, or blackadoor”, i dont have the link right now, and there is an exercise called the “planche” where you start by holding up your body, arms bent and supporting legs, like a frog, and the goal is to add up how long you can hold until you get to a minute straight. the first variation is where you bend your arms to support your legs, like a “frog stand”. i started 2 months ago (could only do 10 seconds at a time), and finally i can hold the first variation a minute straight. the goal is work through the variations (there are about 7-8 i think) to get to the point, where you can basically do pushups without leg support!

its so weird since i havent gained any muscle by doing this. its basically a giant isometric contraction over your whole body, and i feel overall “stronger” without adding muscle. (i still dont fully understand the strength/muscle connection) it also goes toward the natural look i am striving for. it is very hard to measure progress, but i will see how far i get! sort of offtopic. also werent isometric exercises very popular at some point in the past?

Helder March 17, 2009 at 9:47 am

You know most people don’t know this exercises done with partial reps exist, i used to do these partials from time to time, and it was very frequent to have people telling me: hey you got to reduce the weight because what you’re doing is nothing, that’s not even a half rep. The worse part is that they’re were talking to me during the set , but i know they meant well, they thought i was an idiot trying to use weights i couldn’t handle.

Then i had to explain to them what i was doing, and then i could hear their Ohhh i didn’t know, what is that for? Another explanation, but it’s really a very good way of increasing strength and muscle tone

When i train at home, i do a lot of isometric and really improves definition and strength, it’s worth to try both at the gym and home, you’ll get results no matter where you train

Dangeruss March 17, 2009 at 10:01 am

Tyler,

I’m 5′ 11.5″, approximately 6′, and 140lbs about 6.5% bf, and I’m the strongest and most muscular I’ve ever been. I used to be 175 – 180 lbs and was somewhat strong, but looked like shit. Don’t get discouraged because those guys say you are too skinny, instead just show em up. You’ll have to bear with me, and forgive me, because I love to show off how awesome I am. Pound for pound I am probably just as strong as most of the big guys at my gym. At 140 lbs I can bench 185lbs and deadlift 255lbs. Those numbers aren’t very impresssive to the guys who bench upwards of 250 and deadlift upwards of 300, but when you look at the fact that i’m benching close to 1.5x my bodyweight, and getting close to 2x my bodyweight on deadlift. I am probably one of very few people in my gym who can do one arm pushups for reps, which I do often to piss others off, and probably the only guy in my gym who can do a one arm one leg pushup.

Rusty,
I love doing the partial bench press you described above, really increases the tricep and chest strength, its very important to be able to lockout on bench, can’t remember why though. When I was doing Cressey’s Maximum Strength program I did these, and they are pretty damn amazing. Keep up the good work Rusty.

Chris - www.fitnessfail.com March 17, 2009 at 10:05 am

One of the drawbacks of isometric exercise is that the muscle gains most of the strength ONLY in the joint angles being trained and a few degrees in either direction.

As such, partials are a great way to work on a sticking point if a particular part of a lift is weaker than others. The example of a sticking point on the bench is a great use for this technique.

I’m not so sure I’m sold on the idea of strength training increasing definition per se though. Definition is really a function of something we an change fairly easily (bodyfat) and something we have much less control over (the shape of the muscle, tendon attachment points, etc..).

Tyler – I agree with what the previous posters had said. What are your goals? Are you too skinny for what? Some people think bodybuilders are attractive, personally I think they look freakish and unnatural.

As an aside, I used to be much more focused on size and aesthetics. Now I train solely for performance and ironically like how I look much better. When I was focusing on size, I was around 190lbs and 10%BF (I’m 5’11”). Now I’m around 165 and 6-8%

MrBunny March 17, 2009 at 11:09 am

Tyler,

Yash gave the same advice i was going to say forget about how much you weight there is no magical number just judge it on what you see in the mirror and how happy you are with yourself. Ignore what everyone else says its your body and as long as you are happy and not doing damage to yourself all is good. You cannot compare weights to others as someone with the same height and weight as you may look bigger because 20lb of that weight is from muscle whereas only 10lb of your weight could be from muscle…this is just an example so you see comparing weights or looking for a magical number is pointless, everyone is different.

I have always been a fan of Bruce Lee and a true example of strength over size. One of his demonstration of strength at an exhibition was doing 50 one arm pull-ups. Now i don’t know anyone who can do a single one arm pull-up let alone 50.

Rusty, i just tried that body weight circuit routine you done an article on (i call it the crazy 8) and it totally kicked my butt more than any other exercise and i love it. I always preferred body weight exercises and this is a perfect setup for me that can be done anywhere no equipment required.

fitness-siren March 17, 2009 at 11:11 am

Hi Rusty, you just brought me down to memory lane. I totally remember learning about Isometric exercises in my physiology class back when I was in college. I specifically remember my instructor demonstrating it in front of the class…lol.

I haven’t actually heard of partial reps. I keep learning new things everyday and this just might be something I would try in the very near future. For now, I have to focus on the stuff I have learned a few weeks ago otherwise I’ll have an even worse case of A.D.D…haha. Thanks for sharing!

Arya -weight loss blog March 17, 2009 at 4:36 pm

Awesome post, I will definitely throw these in my future routines especially for triceps. By the way I know I said this before but the routine you gave me is going amazing. I am getting stronger and looking better weekly. I just threw in Craig Ballantynes crazy eight circuit for the first time the other day. I wrote it down in my workout notebook as three circuits despite your advice of beginning with two. Miiiiistaaaaake. I too was smoked after two circuits. I am also half way through Pavel’s “Power to the People” and am at the part that talks about muscle confusion and switching up your routine. I was a little confused so I read your post on muscle confusion and your other on periodization. I had two questions regarding these. The first was how to implement the strategy of strength through periodization through multiple sets like for the workout you gave me. Chest and back twice a week and shoulders bis and tris twice a week. 6-10 sets of 3-5 reps. (pavel only shows how to do this for two exercises) And my second question was what would be the best strategy to switch up your routine and about how often should i do so. I am taking your advice on sticking with one exercise per body part and mastering it for years. As for the rest of the routine is using periodization enough to prevent muscle adaptation or is it effective to also switch exercises, reps sets… I basically want to know good ways to switch up the routine and how often to do so. Thanks Rusty keep the posts coming I am learning so much.

– Arya

mimi March 17, 2009 at 6:35 pm

Love the photos!!!

hawaiigirl March 18, 2009 at 1:15 am

hey rusty another good post!i was wondering what a good routine for women to do when lifting weights..like what kind of resistence excersises would be good..im getting married next month and want to look hot haha..buy the way should i do wieghted ab excersise to get more firm in my abs?

RedBeerd March 18, 2009 at 8:25 am

Yeager,
I think you might mean Dragondoor.com. Here’s a link to the planche page. I’ve tried these a few times myself, though I haven’t dedicated the time to really progress yet. They do produce some soreness in new places, for sure!

Helder March 18, 2009 at 9:38 am

Hawaiigirl NO 🙂 never do weighted abs exercises, it will ruin your waist, your abs will grow and look bloated, and your waist will get thick

Just stick to planks and vacuum stomach, they will keep your waist thin and your abs toned, as long as you eat the right way

Brian March 18, 2009 at 11:23 am

Rusty,
I am into the whole David Beckham, Brad Pitt in fight Club look, but i really feel that at 6′ tall their weights that have been posted on this sight before are just too small for me. When I got back from boot camp about 8 years ago now i weighed 163 lbs. That is around where those guys weigh, but for me I feel better around 185-190. I think what i like about their look is more the aesthetic thing they have. I am also a medium to large framed fella, where as i think they both are smaller framed so I think that is why those lighter bodyweights don’t look as good on me as they do those guys. So, my question is, how can I aquire the David beckham/Brad Pitt look while weighing about 185 lbs? Personally i like having a little bit of size on me. i am currently 220 lbs, sadly I let myself get out of shape. I train all my body parts equally and have recently reved up the cardio to shed body fat. Your opinion is greatly appreciated!

admin March 18, 2009 at 7:00 pm

Tyler,

6 foot at 170 is great for the GQ, male-model look. That is right around what those guys weigh. Brad Pitt is right around those exact stats year round. He got down to 155 for Fight Club. I use this example a lot because I know a lot of people have seen this movie. One of my favorites.

BurritoKid,

I do 2 fasts per week, typically on Tuesday and Thursday. They are really easy. In fact, I add in Monday as well from time to time if I’ve had a bit too much high calorie food on the weekend. So I follow a typical Eat Stop Eat approach…2 fasts per week and eat healthy food most of the time, but allow myself junky stuff from time to time as well. I’m trying to get at least 2 posts per week now instead of once every 10 days. Glad you like it!

Yash,

Trying to increase the posting frequency. I can’t post everyday, but 2-3 times per week will be my target until summer. The thing I enjoy most is reading and responding to comments. You guys have great additions to the posts and ask really solid questions. I’m actually doing the 3-rep thing myself. I started two weeks ago and already noticed a change in muscle definition. You will love it. I always forget how well it works when your body fat is low. If you are doing this, you will get best results by training each muscle group twice. If possible try to get in the gym 4 times per week. These workouts don’t take long. Maybe just add in the HIIT after every other lifitng session. That would make sense to me.

Simen,

Rope climbing is great. Do it on the same day you work your back…maybe twice per week. I wich I had access to a rope and high ceiling. I haven’t done that in ages. Everything else will seem easy in comparison to rope climbing.

Barbara,

I appreciate the positive feedback.

Chris,

You could do that. I just like doing it at the strongest point to try to handle heavier weights than normal…for the high tension effect. There are many other approaches that work as well.

sky,

More like a concentration curl starting from the mid point of the lift.

Joseph,

Yeah, I didn’t make that as clear as I should of. Do all 4-5 sets of your partial rep exercise and then move on to a similar full range movement and do all 4-5 sets of those. So, finish with all sets of that partial rep movement before moving on. I also recommend partial reps where you start from no tension to maximum tension. In 21’s you lower the weight and then physically have to stop it with your muscles and then reverse it. That is non-stop tension. I like where a weight is resting on a rack and you go from zero to 100% tension and repeat that 3 times. This is a better way to train your muscles to contract hard. That little one second pause helps you reset your nervous system and prepare for maximum output for the second and third rep.

Methuselah,

I suck at gymnastic exercises, but I think they are incredible. The closest thing I get to gymnastics is pullups (and even those are tough). I know it isn’t a great excuse, but I’m 6’3″ (close to 6’4″) and have very long arms. Someday I may give them another shot. If I wasn’t such a tall freak I would do much more of these types of exercises 🙂

Yaeger,

Isometric exercises were very popular 40+ years ago. They died down due to the fact that you could gain strength with them, but NOT mass…which is exactly why I like them! By far my favorite ab exercise is “planks” and it is 100% isometric. Isometrics will gain in popularity again…because they work well for that slim and defined look that many guys and girls are after.

Helder,

I get people smirking at me when I do partial dips on the Hammer Strength Dip machine. In fact I’m guessing that over 1/2 of what I do people don’t understand. The people who comment on this site and the bloggers who contribute in the comment section on a frequent basis are light-years ahead of the majority of people in gyms. You guys are way ahead of the curve!

Dangeruss,

You are built like some of those guys in the lighter weight classes in the UFC. Pound for pound they kick some serious butt. Very cool!

Chris,

Partials are a great way to blast through sticking points for sure. 5’11” and 165 are great dimensions. I bet you feel much more athletic at that weight, then when you were 190. Lightening up while maintianing strength just feels great. I will never go back to a sluggish and bulkier body.

MrBunny,

I warned you about that Butt Kicking Body Weight circuit! It is way tougher than it looks.

fitness-siren,

No ADD allowed. The main problem with the Internet is info-overload.

Ayra,

Glad to hear your results! Between the workout I recommended , the BodyWeight circuits, and learning from the great Pavel Tsatsouline…you are going to be a bad*ss. Seriosuly, you are going to transform your body quickly. As far as mixing things up. I like the idea of mastering one exercise per body part and keeping that a constant…then mix up the exercises following that. I would say follow that rule 9 months out of the year and you are golden. What you can do is chose two different 6 week periods each year and then throw that out the door. Just do this as a way of recharging yourself, so you can get excited to do that exercise again. I did a little over 6 weeks this winter of nothing but that Bodyweight Circuit and got great results. I couldn’t wait to get back to lifting after that time and now I’m hitting personal bests in a few different lifts. Something like this every 6 months will keep the routine from getting stale.

mimi

Thanks. Sometimes it takes me 20-30 minutes just to chose the proper photo for a post. I’m also picky about how the colors will look on my blog. I’m excited that you noticed 🙂

hawaiigirl,

Just do planks for abs. Type “planks” into the search field at the top right hand corner of the site. Women don’t need to train much differently than guys. Go into your workouts in a fasted state, do brief low volume and low rep strength training followed by HIIT or a bodyweight circuit of some sort. Tons of info on the site…I wish I had more time to give you a more detailed answer.

Red Beard,

Dragondoor is a great site. I’ve learned a lot from Pavel…especially about strength and muscle definition.

Brian,

You can look great at that weight. I just tell people to get slim in relation to their frame size. Type in “The Rock” into the search bar at the top of my site, you will read an article I wrote about this exact topic. Basically someone like Duane Johnson and Hugh Jackman are heavier than Brad Pitt or David Beckham, but they are all lean and slim for their frame size. They all have an outstanding look. Hope that makes sense. When Duane (The Rock) weighed 275 pounds he looked big and bulky, but now he is 225 pounds and is slim.

Cheers,

Rusty

Joseph March 19, 2009 at 6:29 am

thx for clearing the clouds for me!

Mike Cechin March 19, 2009 at 2:39 pm

Hi Rusty,

I JUST started going these last week on the power rack to help the lockout portion of my bench. My buddy is a powerlifted and has been showing me these ‘partial reps’ as you called them. I think they’re fantastic great post.

Question: I saw you posted on Ballantyne’s blog the other day about a killer BW workout you were doing in the winter instead of weights. I have the TT workout guide as well, can you be specific about which workout you did. I’d love to give it a try.

if you could email me when u have a chance, that’d be stellar.

thanks man, all the best

Mike

Yavor March 24, 2009 at 2:41 am

Partials are a very, very potent tool when it comes to finding a different way to progress in your workouts:

The breakdown of the principle of progressive overload is like this

-progress with number of reps
-progress with number of sets
-progress with weight
-progress with number of training session per week
-progress with number of exercises per body part, if you train for muscle size with split training
-progress with the range of motion in the exercise (partials)
-progress with adjusting the rest periods (this one has limited application)

The way I use partials is when I do handstand push ups I start with first lowering myself t a stack of books. Then, as I get stronger with each day, I go on and remove the books..

Good call Rusty!

ttfn300 March 24, 2009 at 8:21 am

interesting… i’ve been taking this group power class (akin to body pump) once/week and they do alot of the partial reps in the current biceps track. it was ok the first time, but these instructors don’t mix it up enough so back to the weights by myself! good to know how to do it right!

marcus March 26, 2009 at 4:30 am

Hey Rusty

First of all I wanted to say that your blog is awesome and I await daily for a new post!
The thing is I can sort of get a general idea for your approach to fitness through the “low body fat percentage” and reading prety much every article on here. However you don’t have one article that synthesizes the most important information (in your opinion), which many blogs have.
Also I feel like some articles are directed for people who are overweight, and some articles are directed for people who are already too big, and some articles are directed for people who are skinny, or whatever.
For me, I am just an average (healthy) guy. I’m not skinny (anymore). I’m not particularly toned either though my abs do show in the morning atleast. but i don’t know whats my next step. do i do lots of cardio to try and get the remaining fat? What if I want to get a little bigger to complete my look, yet remained toned? how do I do that?
I just feel that perhaps if your articles said at the beginning “this article is for people that …” it would help ALOT

thanks!

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