MUSCLE GAINING SECRETS:
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Over the past few weight lifting routines posts, I’ve been revealing good solo workout routines because sometimes, finding a spotter can be difficult. So far, each post has covered a different muscle with a different strategy to strengthen that muscle effectively.
Last weight lifting routines post, the solo routine that I revealed targeted the triceps utilizing dropped sets as one of the weight lifting techniques to strengthen the muscle. And this post will reveal a solo workout for the back.
Last weight lifting routines post, the solo routine that I revealed targeted the triceps utilizing dropped sets as one of the weight lifting techniques to strengthen the muscle. And this post will reveal a solo workout for the back.
In this workout routine, partial reps is used to imitate the same benefits a spotter gives. Partial reps is one of many effective weight lifting techniques that works the muscle past failure.
Generally, weight lifters stop a set when muscular failure is reached. However, with some weight lifting exercises, you can go past failure without any real safety issues.
All weight lifting exercises have a certain range of motion (ROM) in which it is performed. For instance, when performing pull-ups, the ROM is bringing your chin up to the bar and then back down again. When you can’t bring your chin up to the bar anymore, you have reached muscular failure.
However, that doesn’t mean that your muscle isn’t completely tired. Your back still has some strength left to lift your body up part of the way. That’s where the weight lifting technique of partial reps come in.
With partial reps, you continue on with the weight lifting exercise until the slightest movement is impossible. So for the pull-ups, you continue with the set until your can only just hang there.
Partial reps cannot be implemented to all weight lifting routines. For some exercises, (i.e. bench press), it would be dangerous to utilize this weight lifting technique. However, if you can utilize partial reps without risking safety, it would be smart to include it in any of your free weightlifting routines.
So let me go ahead and reveal the next solo workout routine:
FREE WEIGHTLIFTING ROUTINES: Solo Back Workout
Pull-up: 3 x to failure
Seated Cable Row: 4 x 8-10 reps
Lat Pulldowns: 4 x 8-10
Straight-Arm Pulldowns: 3 x 12-15 reps
Apply partial reps to the first three weight lifting exercises in the above routine. I suggest that you utilize partial reps in the final two sets so that you do the entire routine strong.
I’ve already revealed all of these exercises in earlier weight lifting routines posts but if you need a refresher on what these exercises are or how to perform them, then visit the link at the end of this paragraph. Just navigate to the appropriate muscle group and look for the exercise. GO HERE
If you have any questions or comments about any free weightlifting routines topic, please email me and I’ll try to answer as soon as possible. Don’t be afraid to ask for help, I’m confident that I can answer any of your questions. Otherwise, you can find more helpful weightlifting tips and rules from the links on the sidebar. The link below will help you obtain more weight lifting routines when spotters aren’t available.
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