and can anyone explain how the concept works and how u exactly do it beter than this book does ?
its worth a read anyway guys.
ps this book has probably been up'd somewhere so we re doing the whole piricy thing here so mods fell free if it need to come down it needs to come down
cheers guys
Posted by: LoadedBats
This post came up before, but this is basically what i got out of it, i think some people, me included do similar things but it's not anything new or scientific.
Xreps training, which one of the bodybuilding mags i'm not naming heavily promotes (which should tell you something) is a form of training that is basically partial range on heavy compounds....they like to site that when you overload a certain range during the "stroke" ( a word they use not me) of a rep it causes great trauma and promotes outstanding results. Basically, if you take incline barbell, they state you should try to do the set from the bottom to only about 2/3 of the way up. Basically heavy partials.
They often like to point out that if you watch the big BB champs train like Coleman and Cutler - you will notice they never use a full range of motion, that they almost always do a form of partial reps, so this xrep protocol was created......now if you were to go to their site, pay the $$ i'm sure they'll try to make it WAY more complex that this and yada yada yada, but this is the basic idea............heavy partial reps on big mass movements, that are typically applied at the end of a set.
Posted by: Richie1888
the way i took it was that u did about an 8 inch movenment right at the middle of the movement. so more like a pluse than a movment u know what i mean ?
Posted by: LoadedBats
Yeah. I havn't really utilized it like they explain. But at the end of some movements i have done some partials kind of like that. I feel a full range of motion should be the basis of all programs, but it can't hurt to use them accordingly. give it a shot see how you like it!!
Posted by: Richie1888
lol thats the thing im not really sure about it cause the book is terrible im really glad i didint buy it cause the explainations are terrible. they spend all the time explaining what good it ll do u then never explain ahouw to do it lol
Posted by: cg18862
They explain more of when to do the partial reps than exactly how to do them in the book. My understanding of them are that they are to be implemented at the end of the set, moving only 6 - 8 inches at the point of maximum tension of the muscle in the rep. So basically I've figured out that it's somewhere in the beginning/middle of a movement.
I've used this theory several times and actually have seen more definition (although this is really based upon diet more than anything else) and felt much more soreness in the muscles the next day or so. I only do "X-reps" when I feel like I'm in a plateau or stagnant; and I'll usually on do them for about 3 weeks at a time.
In my experiences they work, but they put a lot on the CNS so I use them on occasion. It's like pushing each rep to failure, so you have to give your body a recuperation period after prolonged use. Hope that helps you any.