In this article, we are going to discuss a technique that is not for everyone. This is for those of you that want to maximize the amount of growth you receive from your hypertrophy training. In other words, build large muscles
This technique is what we call “micro burn reps. This is where at the end of your set, you begin using small rapid movements to keep the muscle under tension longer and to stimulate more muscle growth.
The reason we call them micro burn reps is because these are only partial movements and if you are doing them correctly, they should burn like hell.
Now, this technique is nothing new. It has been used in one form or another since the days of old-time champions like Arnold Schwarzenegger to the current starts like Ronnie Colemen and Jay Cutler. In other words, this technique is one of the fundamentals if you are looking to pack on some size.
Now you may already be using a form of this technique when you are working your calves. However, have you actually tried it with other body parts?
I think Arnold Schwarzenegger does a great job of explaining how this technique works in his Encyclopedia of Modern Bodybuilding. Here is what he said:
“Continuing to do partial reps when you are too tired to complete full range-of-motion repetitions is a shock method I have always used for almost any muscle in the body, and it is a particular favorite of Dorian Yates. Dorian has done a lot of training where he forced his muscles past the point of momentary failure to almost total exhaustion, using techniques like forced reps and partial reps. Partial reps are most effective at the end of a set, when you are almost exhausted. For example, if you were doing preacher curls, you would have your workout partner help you lift the weight and then you would lower it a few degrees and then lift it as much as possible, even if only a few inches; then lower it some more and do some partial reps from that position, repeating this on the way down until your muscles are burning and exhausted.”
Why are micro burn reps so effective for muscle growth? They extend the time you are able to keep the muscle under tension. This causes more blood flow, recruits more of the muscle fibers, and ultimately causes more muscle growth.
Try using this technique during your next workout session. Do them at the end of the last set of every exercise to fully exhaust the muscles you are working on. At the end of the set, just begin pulsing. If are only able to move an inch or so, that is perfectly fine. If you do not feel an intense burn, you are not doing it right.