training through a spectrum of repetition ranges is best for those looking to maximize muscle growth. Our recent study looking at a varied versus constant loading protocol suggests a potential benefit to such an approach, at least for increasing growth in the upper body musculature (Schoenfeld et al 2016).

Sticking to solely heavy work or solely high-rep work won’t build the optimal physique – you need the best of both styles of training if you want to reach your maximum muscular potential

When designing a program to train isometric torsional endurance or strength of the trunk musculature, the 1-armed cable row may be considered

Inverted rows spare the back with more neutral spine angles and may be more appropriate for those who have less tolerance to spine motion and load

One of the best workout methods to achieve both of these goals is to perform medicine-ball throwing exercises. When throwing the ball, unlike when lifting weights, you don’t have to slow down at the end of the range of motion; you can just let the ball fly. Therefore, simply throwing the ball in different directions (remember, power is direction specific) trains your body to generate explosive power without putting on any brakes.

Three Ways to Use Partial Reps