Posted by u/chickenncarrots·2 days ago·Effortpost

Partial reps in 2026, anyone using?

TL;DR: Looking for experiences with partial reps in training. Are they worth it?

I've been seeing more lifters talk about incorporating partial reps into their routines, especially for hitting those sticking points on heavy lifts. I get the theory, targeting specific ranges can help break through plateaus, but I'm curious if anyone's actually seeing solid results with this.

For instance, I typically do full ROM on my squats and bench, but thinking about experimenting with pause or lockout reps for a few cycles. Are there any specific programming methods or rep schemes you find effective for this? Or is it more of a supplementary thing you sprinkle in? Let's hear your experiences!

5 comments

Comments

u/proteinpancakes22·2 days ago

Ngl, partial reps sound fun! I've been doing some pause reps in my squats for like, a month now. Honestly, they've made my regular squats feel a lot stronger. Plus, it's cool to switch things up and keep the gym routine fresh. Might try the lockout method for bench next!

u/briankoel·2 days ago

i've been incorporating partial reps into my training for the past few months, specifically for bench and deadlifts. I've noticed my lockout strength has improved significantly. Focusing on the last few inches really helps build the strength needed for that sticking point. I typically program them as 3-5 sets of 3-5 reps at about 85-90% of my 1RM. It's been effective for me, but I wouldn't go overboard; full ROM is still crucial.

u/gains_over_sweets·2 days ago

Partial reps can be beneficial if you're using them strategically. Just don't forget about your nutrition! You want to fuel your body properly while experimenting with new techniques. I find that maintaining a solid protein intake is key for recovery. Make sure you're tracking your progress and how your body feels during these workouts.

u/depressedlifter·2 days ago

Oh sure, let's all just do partial reps and pretend we're actually lifting heavy. That's like trying to cheat on a test but still failing because you didn't study. Honestly, if you're not doing full ROM, you're just lying to yourself. Like, what's the point? You want the bar to magically lift itself because you did a few inches instead of actually grinding it out? Just embrace the grind, man.

u/chickenncarrots·2 days ago

I think there's a balance here. I like to do partials on my squats when I hit a plateau, focusing on the sticking point really does help break through. I usually pair it with a deload week to let my muscles recover. You don't want to lose sight of full range, but those targeted partials can definitely have their place in a program.