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Bodybuilding and Fitness Workout Routines Various Routines and Methodology. Exact routines broke down for you to follow.




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  #1  
Old 03-10-2016, 07:39 AM
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Partial Rep Shoulders Workout also Builds Muscle

Partial Rep Shoulders Workout also Builds Muscle
We all know that going heavy during training builds muscle. Let us not forget that constant tension also builds muscle and when thrown into a training session once in awhile shocks the muscle into decent growth.

For this shoulder workout, you will definitely need a high pain tolerance! This acts similarly to the 21 technique (7+7+7)you may have heard about or used for biceps or the widow maker squat routine that almost put you in a wheel chair for days, both are based on constant tension and lactate build-up.

Dumbbell Press
Start with
.. 5 partial reps doing only the top half of the movement
immediately switch to
.. 5 partial reps doing only the bottom half of the movement
followed without rest into  
.. 10 full reps

3 sets without about 2 minutes or a little less inbetween.

Full reps should be done smoothly, never locking out at neither top or bottom. Keeping your deltoid muscles under stress/tention will cause a build-up of lactate and leave them in a hypoxic state

basskiller rewritten from CT'S article
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  #2  
Old 03-10-2016, 03:30 PM
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Quote:
Originally Posted by basskiller View Post
Partial Rep Shoulders Workout also Builds Muscle
We all know that going heavy during training builds muscle. Let us not forget that constant tension also builds muscle and when thrown into a training session once in awhile shocks the muscle into decent growth.

For this shoulder workout, you will definitely need a high pain tolerance! This acts similarly to the 21 technique (7+7+7)you may have heard about or used for biceps or the widow maker squat routine that almost put you in a wheel chair for days, both are based on constant tension and lactate build-up.

Dumbbell Press
Start with
.. 5 partial reps doing only the top half of the movement
immediately switch to
.. 5 partial reps doing only the bottom half of the movement
followed without rest into  
.. 10 full reps

3 sets without about 2 minutes or a little less inbetween.

Full reps should be done smoothly, never locking out at neither top or bottom. Keeping your deltoid muscles under stress/tention will cause a build-up of lactate and leave them in a hypoxic state

basskiller rewritten from CT'S article

Like this method with Lat pulls
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Old 03-10-2016, 07:35 PM
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so it's like a 21's but done for 20 reps total? 5 top half, 5 bottom half and 10 full reps? all with same weights and no rest in between right?
nate, you saying you tried the above with pulldowns? what other exercises have you tried it on? anyone else with other suggestions?
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Old 03-10-2016, 08:45 PM
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5reps top+5reps bottom+10reps full range no rest inbetween = 1st set
1minute rest
5reps top+5reps bottom+10reps full range no rest inbetween = 2nd set
1minute rest
5reps top+5reps bottom+10reps full range no rest inbetween = 3rd set

all same weight - use a weight heavy enough to complete the set.

by the 3rd set, you should be barely able to complete the last full range reps and your shoulders should be burning bad
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Old 03-11-2016, 10:26 AM
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Quote:
Originally Posted by myosaurus View Post
so it's like a 21's but done for 20 reps total? 5 top half, 5 bottom half and 10 full reps? all with same weights and no rest in between right?
nate, you saying you tried the above with pulldowns? what other exercises have you tried it on? anyone else with other suggestions?
I do five top half- five lower- then to fail on full reps. That's one set with no rest.

Second set -five lower- five upper- fail

Third same as first

Fourth same as second

Fifth fail set of full rom
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Last edited by Willis; 03-11-2016 at 10:28 AM.
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Old 03-11-2016, 08:37 PM
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Partials are great way to get a awesome pump!! Grow MF grow!!
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Old 03-12-2016, 08:30 AM
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Thanks. I need some size on my shoulders. What I do every few weeks is this. I run the rack. Starting with shoulder and ending on chest.

Lateral raises.

15 x 10
20 x 10
25 x 10
30 x 10

Seated shoulder press

35 x 10
40 x 10
45 x 10

Incline. High incline.

50 x 10
55 x 10
60 x 10
65 x 10

Lower incline

70 x 10
75 x 10
80 x 10

Flat

85 x 10
90 x 10
95 x what ever. I'm spent at this point.

No real rest. Maybe a minute.

Face pulls and push downs super sets

Lateral raise machine 3 sets of 12

Rear del machine 3 sets of 15

Reverse cable cross overs. 3 sets of 12

My shoulders are shot at this point and look huge. But when the pump goes. So goes the size I want to retain.
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Old 03-13-2016, 01:12 PM
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Good read from Dan Newmire:

https://www.biolayne.com/articles/tr...ance-training/
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Old 12-05-2017, 11:17 PM
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Talking

Quote:
Originally Posted by Nate View Post
I do five top half- five lower- then to fail on full reps. That's one set with no rest.

Second set -five lower- five upper- fail

Third same as first

Fourth same as second

Fifth fail set of full rom
I do this routine when benching 'Cept I do 5 full rom then 5 low 5 top 5 mid and then 5 more full rom when done in all three positions, stretched, midrange and contracted you will be, very sore due to lactic acid, see it all the time with new and experienced trainees.... And you will explode in size and strength

I will post pics as soon as I figure out how to not make them post sideways!
Thanks Bass
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Old 12-06-2017, 03:51 AM
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This concept works on any muscle group. i.e. 21 curls for biceps.
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