Dangers of Half-Rep Training

Half repetition is a technique of doing a push or pull exercise using only a partial range of motion for a particular muscle group. While they can be beneficial, most are done for the wrong reasons.

First, to clear up any misinformation, let’s go over what exactly a half rep does that’s beneficial and what it’s actually used for. These lifts are a training technique used by more advanced lifters to work through the sticking points in their lift, basically to target areas of weakness with each lift.

Most of the time, half reps are performed incorrectly simply so that an overly selfish person in the gym can convince themselves that they’re lifting more weight than they can actually handle. For example: Have you ever seen someone in the gym load too much weight on the bench press and then maybe lower the weight 25% before raising it again (usually with a lot of noise to make sure everyone sees them lifting a lot? )? ? They call this a lift, but unfortunately this does nothing for the development of chest size or strength. Another example would be this same selfish person who puts hundreds of extra pounds on a squat rack and only squats a few inches. This defeats the entire purpose of it and sadly most people, including the personal trainers I see, do this incorrectly and for the wrong reasons.

Over time, performing these lifts incorrectly does two things. First, it decreases the range of motion in which the muscle is viable. Second, the weakest parts of the muscle are left undeveloped, left to atrophy and weaken further. This inevitably leads to injury when a body part suddenly finds itself beyond the half-rep training movement.

The correct way to do a half rep is to work only the hardest part of the movement, usually the bottom part of the movement. (sorry gym rats but going down 25% of the way doesn’t make sense) Then stop 1/2 way up and come back down and do another 1/2 rep in the hard part of the range of motion. DON’T DROP THE WEIGHT! Pause at the end of the movement for a fraction of a second, and then press the weight back up, stopping at the top as well. Using momentum by bouncing the weight around is just another way of glorifying the ego and doesn’t help build real strength.

For example: a bench press lift would start with the bar resting on your chest, go up to 40% to 60%, pause, and return the bar to your chest. Pause again before doing another rep and don’t bounce the bar off your chest. A squat would require you to squat deep, with your legs bent more than 90 degrees. Move from that position up until your legs are parallel to the floor, then pause before returning to the bottom. A pull-up can be done in any area where you are weakest, either hanging with your arms straight up to a 40% to 60% range of motion, or from mid-chin to above the bar. Again, the idea is to help you overcome your weak points.

So the question is; Should I do half reps? I would say not. Focus on building strength throughout your range of motion. If you must use them, use the correct technique and use it for the correct reasons, to overcome a weak point. Don’t make it a part of your daily lifting and don’t use it to add more weight than you can safely handle.

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