Use PRM Training To Grow New Muscle

By: Scott H. Mendelson

...read more about Mark Perry

The caveat, "you are only as strong as your weakest link." is especially true in the arena of weight training. While weightlifters and powerlifters lift enormous weights and each group have variously reached their full muscular potential, they are aware that they are still weaker or stronger in certain ranges of motion.

For example, in the squat, most people can exert greatest force and strength during the top 1/3 of the movement and even the relatively uninitiated person can increase the bar speed during the last third of the movement. And…even for the seasoned lifter, the bottom third is slow and clearly a struggle, as a result this is where most of them fail.

Naturally, this weak area of the movement limits what loads a trainee can use to train. Unless you specifically work to increase the strength at your weakest link, no matter how much you load the stronger areas of the range to stimulate growth and increase strength, you will still be limited.

What applies to strength very much applies to muscle size too. Bodybuilders should have a goal to rectify weak links while also decreasing the risk of injury that comes with muscular strength imbalances. Too many trainees fail to recognize the importance of gradually increasing loads. Yes -- the number of repetitions is important, but you must move to increase the loads so you will challenge your nervous system and recruit fast twitch muscle fibers, which have the greatest potential for growth.

PARTIALS: THE REPETITION IS THE KEY

Let's examine the squat.

You get under, set and walk away from the rack with the bar in the ready position. You descend slowly and reach the bottom of the squat position while maintaining abdominal and low back/glute/ham tension. Descend to the point required and come up.

Now try this technique: Come out of the hole 1/3 of the way up and stop. Go back down to the bottom position and then come 2/3 of the way up and stop again, then go back down and now come all the way up like a full repetition.

It is vital that you pause at every stopping point to increase muscular recruitment. Do each rep in a slow and controlled manner or you will not be able to execute each partial movement correctly.

One squat rep should typically take 10 seconds when done correctly. Keep the number of total reps on a lower range so that sets do not exceed certain time limits. (If you contact me, I do have a multi media CD will show you how to do every exercise and include tips for maintaining proper form).

You might ask, "Why will this type of partial movement improve my weak points and why might this type of training cause me to grow more than normal training?"

Variety in the form useful but variable stimuli is critical for ongoing growth. Partial rep training will provide a fresh stimulus that the body does not recognize! As a result the muscular damage inflicted will be different and potentially solicits a higher level of growth if the trainee does not overtrain. The body seeks to be as efficient as possible and along those lines your system recognizes familiar stimuli and knows how to react. However, factoring in new techniques keeps your body guessing and growing to your advantage.

I also recommend stretching following this type of partials workout. Stretching can both reduce soreness and actually stimulate new GROWTH.

     Most people can exert greatest force and strength during the top 1/3 of the movement. Unless you specifically work to increase the strength at your weakest link, your strength and development will still be limited. more about Rainer Hartman... >>

INJURY PREVENTION?

Almost all trainees will need to lower their training loads to perform partial reps, but their strength increases very quickly. It is not uncommon to see people increase their bench press and squat by 30 lbs. after a just a three-week partial movement phase workout system.

There are also changes in body composition based on hormonal responses. Your body will provide a high level of anabolic hormones in response to the unusual training stimuli. A favorable hormonal profile will result in more raw materials for the body to use to build muscle, gain strength and shed fat. Many nagging injuries will also feel better during and following this phase because of the increased blood flow vital for injury repair.

The specific training program listed herein has produced great results. Modifications in the rest periods can be made based on different goals. I suggest using 2 minutes rest if strength and size is the top priority and closer to 60 seconds rest between sets if you want to lose as much fat as possible. You will only use the partial rep scheme for the exercises marked with **, those that lend well to this system.

A range of sets is provided in some exercises, but I strongly encourage you to do the lower end of work in regards to volume to maximize the intensity of each set. Try starting with the lower number of sets for the first week and adding volume as you go along while maintaining or even increasing the intensity (load) of each set.

    WORKOUT 1

Warm Up
EXERCISE	SETS	REPS
Cable crunches	2	8
**Squats	4	4
**Leg curls	2	6
Seated calf raise	2	8
Standing calf raises	2	8
Hyper back extensions	2	8
Side leg lifts	2	8

    WORKOUT 2

Warm up
EXERCISE	SETS	REPS
External rotations (shoulder)	2	10
**Dumbbell presses	2-4	6
**Dumbbell rows	2-4	6
**Dips	2-3	6
**Barbell incline presses	2-3	6
30 degree incline flyes	2	8
30 degree incline reverse flyes	2	8
Dumbbell decline triceps extensions	2	8

    WORKOUT 3

Warm up
EXERCISE	SETS	REPS
Incline external rotations (shoulder)	2	10
Swiss ball crunch	2	10
**Dumbbell shoulder presses	2-4	6
**Lat pulldowns or chins	2-4	6
**30 degree incline dumbbell curls	2-3	6
**Seated dumbbell lateral raises	2-3	6
Pullovers	2	8
Preacher dumbbell reverse curls	2	8
Shrugs	2	8

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