Maintaining the same weight but increasing the repetition ? NO again, because after certain time, light weight can only help you to build your body resistance, not your muscles.

So, what is the best way to get toned muscles faster ? Only with this one...

Weight Lifting With Partial Reps

Do you know why weight lifting is the best exercise to get toned muscle? Exercise using weight increases muscles, whose job is to burn fat. When you increase your muscles, more of your fat will be burned.

How do you know whether a certain weight is heavy enough or too light for you ?

When you feel your muscles cannot have more weight after approx. 10 reps and you must force yourself to get to 15 reps, that means you already achieved your ideal weight. However after exercising frequently in 3-6 months, you’ll get used to the weight, and can do the whole 15 reps without much effort. This is the time you should change to partial reps technique.

Partial reps is having the weight lifting with heavier weight but with un-complete (only partial) moves in every repetition. It could be at the start or at the end of the exercise. For example in overhead barbell press, in full repetition you will start with barbell position at the back of your neck, then you lift it up above your head, while your arms is in straight position (your elbow is locked). In partial reps, you only lift the barbell halfway till reach the back of your head (your elbow is in soft position, bending a bit), and then return to starting position.

Partial reps vs Full reps

Partial reps give more pressure to your muscle compared to full reps. This pressure will increase your muscles, which at the end will burn more calories from your body. Of course, you will lose weight and get toned muscle faster that usual. However, doing partial reps for a long term is not recommended, to give your muscles time to recover. The best way is to combine your partial reps exercise with full reps.

You can also faster your muscle recovery by consuming supplements and vitamins.

How to do partial reps ?

Because of the more pressure given to your muscles, it’s recommended to get an experienced instructor accompanying your partial reps exercise. And don’t forget to always have stretching exercise before lifting any weight!

These are several examples to do partial reps in weight lifting exercises:

Do these exercise in 3 repetition, partial reps for 1st and 2nd reps, and full reps for the 3rd reps.
Use a 10%-30% heavier weight for partial reps compared to full reps.

Bench Press

Lie down, put your arms holding dumbbells up above but in halfway position (with your elbow bending a little).
Lower your arms while opening your shoulder until the dumbbells are just near your chest.
Do 10 repetition.

Lat Pull Down

At the lat pull down machine, grab the weight, lower it and lock its position above your head.
Pull it down till it reach under your chin.
Slowly return to starting position, don’t forget to hold the weight above your head.
Do it in 10 repetition.

Biceps Curl

Stand and hold dumbbells in front of your chest.
Slowly lower the dumbbells till your arms shape a 30-40.
Return to starting position, and do 10 repetition.

Rowing

At the row machine, pull the weight a bit and lock that position.
Pull the weight to your chest, and return slowly to starting position.
Do a 10 repetition.

Squat using barbell

Stand, and hold a barbell on the back of your neck.
Lower your body slowly and stop at ¼ way.
Hold that position for 4 seconds, and return to starting position.
Do 10 repetition.

Lunges using barbell

Stand, and hold a barbell on the back of your neck.
Put one of your leg in front of the other
Lower your body slowly and stop at ¼ way.
Hold that position for 4 seconds, and return to starting position.
Do it in 10 repetition.

Leg Curl

At the leg curl machine, bend your legs until reaching about 30% shape.
Keep your hip and back in stable position when doing this.
Return to starting position, and do 10 repetition.

Having new weight for weight lifting exercise is always a challenging time, but with a strong exercise motivation, you can achieve the body you always dreamed on!

To have a more fun in your exercise, get dumbbells, or latest models of fitness wear and sport shoes at my online Exercise Store!

If you like this article, share it with your friends...

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