The Best Way to Build Strength Fast
So what are strong range partials? When you perform a lift through a full range of motion, you will notice that you have an easier time lifting the weight at certain ranges of the motion - this is your strongest range of motion. Using bench pressing as an example, you strong range of motion will be near the top of the lift where your arms are nearly fully extended, and your weakest range of motion are where the barbell is closest to your chest. Why do you think that you always have the barbell stuck at the bottom of the lift? That's because it's your weakest range of motion.
By performing strong range partials using very heavy loads, you can quickly build up strength and break through your plateaus. Using this type of training, Pete Sisco have helped athletes easily add on 10 to 50 pounds of extra weight or more in a relatively short period of time, and this is how it's done. What you will need is either a power rack, or a smith machine, or a good training partner.
Before starting this, take several days off from your current training program. Get completely rested up, so that your body and muscles are in peak physical condition. We'll use the bench press as an example. Do your regular warmup before starting the strong range partials training method.
Using a power rack, or smith machine, adjust the supports (or safety bars) up at a position such that the barbell rests in the top quarter of your range of motion. When you are lying down on the flat bench and reach up to grab barbell, your arms should be bent just a few inches from the top of full extension. Because this is where the bars of the power rack are set at, this is the "bottom" of your range of motion, but the several inches of available room for movement is where your strongest range of motion lies at, and this is where you will perform you reps.
Now load the bar up with the same amount of weights as your one rep max, and perform 3 to 5 reps - you'll be surprised. Next add on 5 to 10% extra weight on to the bar, and perform another 3 to 5 reps, if you are able. Keep repeating this step until you are using a weight that only allows you to perform 2 reps and no more. You'll be surprised to discover that you're now using a massively heavier weight than before in your strongest range of motion. Remember how much weight you used for that final two reps.
Next, take a minimum of 3 full days from all lifting. This means not doing anything for the next 3 days, or even longer to allow full recovery. When you are back in the gym, do your warmup, then load up the bar with the same weight that allowed you to do two reps last time. If you find that you can't do 2 reps, then that means you've not fully recovered, and you need more rest. Otherwise, add 5% to your weights and perform as many reps as you can, up to 5 reps. Then add another 5% and perform as many reps up to 5 reps. Keep on adding weight again until you can only perform 2 reps, and make a note of that weight again.
Now take another 3 to 5 days off from all lifting - longer if needed for full recovery. On your next return to the gym, you will be able to set a new one rep max record. Do your regular warmup, but this time, do your normal fully range motion bench press at a heavier weight than your previous one rep max, and you shouldn't be surprised if you can easily bench 10 to 50 pounds more. For leg exercises, Pete Sisco has had athletes report 50 to over 150 pounds of increase.
You can use this method to build strength quickly with all your exercises. For building strength and muscle, you may also be interested in Pete Sisco's static contraction training method (Maximum Strength), that take this type of ultra heavy training to a whole different level.
>> Make strength and muscle gains. Increase your strength with Pete's Maximum Strength Static Contraction Training Method
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