Half Rep Usage

[Typhon]

OK, I have another one for people to ponder.

The use of half reps. I know that’s a filthy term around these parts and I would never use half reps as a proper part of any routine or record them as completed reps but one technique I utilize quite frequently (mainly with squats) is to over load the bar with about 10-15% more weight than my 1RM and complete a couple of half reps. I then bring the weight down to my working weight and very quickly start another set of full reps.

I’ve found that by doing this I can complete more full reps at the desired weight than I would be able to without having done the half reps first. So for example my 1RM squat is around 440lbs but if I load the bar closer to 500lbs and do a couple of half/quarter reps, that only really engage the quads, I can then drop the weight back down to 440 and complete 2-3 reps rather than the usual 1

My idea behind this is that by attempting a weight beyond my capability I’m firing up more motor units and type 2 muscle fibres as my body desperately tries to cope. Then when I drop the weight down the load seems easier in comparison and I can complete more reps. This works with all rep ranges too, like doing 20 reps for your 10RM.

What are people’s opinions on this kind of technique? Dangerous? Scientifically unsound reasoning? Absolute genius? Dumb as ****?

 

[blackbeard]

That sounds strange if you can get 2-3 reps at 440lbs after doing partials with 500lbs. One would expect the stabilisers to fatigue before the quads, so your form will go off or the number of reps you can do to decrease.

On the flip side (yes it does sound strange), you have just described the wave loading technique! A bit more confusion ... ha ha ha.

 

[Typhon]

That sounds strange if you can get 2-3 reps at 440lbs after doing partials with 500lbs. One would expect the stabilisers to fatigue before the quads, so your form will go off or the number of reps you can do to decrease.

On the flip side (yes it does sound strange), you have just described the wave loading technique! A bit more confusion ... ha ha ha.

I have wondered about stabilisers before as you're right in that the half reps shouldn't really be hitting them, so I wonder why they aren't passing out under the load. However I've found that the technique works so I use it.

Hopefully someone on here will have a theory as to why it's effective and why the stabilisers cope.

Maybe the CNS creates a response within the stabiliser during the half rep as your body anticipates them to be required?

 

[Karky]

That sounds strange if you can get 2-3 reps at 440lbs after doing partials with 500lbs. One would expect the stabilisers to fatigue before the quads, so your form will go off or the number of reps you can do to decrease.

On the flip side (yes it does sound strange), you have just described the wave loading technique! A bit more confusion ... ha ha ha.

What do you mean by that one would expect the stabilizers to fatigue first?

The method is used quite a bit. I know chad waterbury talks about it in some of his articles. I don't know if there has been a scientifically identified physiological mechanism that makes it happen, but a lot of people talk about decrease inhibition (golgi tendon organ) higher MU recruitment, etc.
I'm pretty sure there has been studies done on doing heavy squats before sprinting to see if it improves performance. I'm guessing it would be somewhat the same. I'll see if I can dig anything up later.