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Lengthened Partials For Hypertrophy

ROB-3rds

By Kevin Dye

Back in 2005, friend and fellow bodybuilder, Tan Choo Beng sent me an article; Optimum Length Training by Rob Thoburn. Like me, Tan kept an eye on the cutting edge of training methods. Obviously this article intrigued him, as it did me, having posted it all the way from Singapore to Australia. But despite the impression it made, I never put the idea into effect ... though I re-read it numerous times over the years.

Fast forward seventeen years, and I happened upon Rob's OLT article in a drawer, and immediately reread it again. Anyone familiar with my articles or training style is aware I was schooled by Mike Mentzer from 1978. For forty-four years, my workouts have been Heavy Duty based. With tweaks, as needed, as I've advanced. If Mike taught me anything, it was to think for myself. And while the basis of all my workouts will always be vested in Mike's Heavy Duty tenants, I've never been afraid to make adjustments as needed to enhance my progress and gains.

Mike was always evolving his Heavy Duty methods, to better his trainee's results. One advancement Mike shared with me in '95 was the success he was having with static contractions. Mike, always the thinker, came to see the merits in taxing the static level of muscular failure. But he didn't jump into it recklessly; instead he applied statics to select moves. It's through Mike's open vision and endless experimentation, that's always empowered me to do likewise, and resulted in my current approach; ROB-3rds.

Inspired by Rob's 2005 Optimum Range Training, and his articles in MuscleMedia 2000, I did my own research. What I came across was enough to encourage me to give them a whirl. Rob wrote: Instead of performing the normal "full" range of motion for each exercise, I perform the first 3rd of this range in which the main muscle being exercise is at its longest length. My experience has been that it works very well. If I go back to doing full-range reps for a week or so and then go back to my new "ROB" training style -"3rds", if you like- my muscles appear much fuller and leaner within 24-48 hours.

Adding: This type of training really does seem to make the muscles "pop" more. I swear they take on a different shape with this style of training. I really like it. I've talk to one scientist about my new training style, and he says that it is possible that it might produce a greater hypertrophic (muscle-building) stimulus because I am performing my reps in a position where the muscles are longer. I began experimenting with it in 2005 on a whim. I saw an immediate improvement in muscle size and definition, and even vascularity.

Others success with 3rds provided additional inspiration: 1/3's training...is an awesome way to train. Just last night I was working biceps, and 3 hrs. later, I couldn't believe the vascularity and leanness in my arms/forearms. This is good stuff! Because of the constant tension and minimal rest, I'm thinking that there is an occlusion like effect, similar to the katsu style of training.

Additionally: Rob-3rds training is fantastic! I've used it exclusively for the past 3 months or so. The muscle pump is unreal and the post workout pump just lingers on. When Rob speaks about the muscle "popping" he's right. The muscle pump that I receive working the bottom 1/3 of the exercise (the stretch position) is just insane. Also, and this is important to me - my joints feel great!!!

Rob's a modest man, by all means, stating; I didn't invent this rep style. It was something I observed other bodybuilders doing. I watched pros like Jay Cutler, Ronnie Coleman and many others train (usually in videos, though rarely in person, e.g. Ronnie Coleman and some other pros). Sometimes I'd see them using partial reps. Often, the partials were being done in a particular way: They'd do the first 1/3 to 1/2 of what we've normally consider to be the full range of motion for that movement. So, to make a long story short, I began doing that, too.

During our correspondence, I've gained a better idea how they've worked for him: When I started doing partials in this way, the first thing I noticed was that the appearance of my muscles changed very quickly, sometimes within 48 hours. They appeared to "pop" more like what you'd expect from a bodybuilder, even when not actively being flexed. It was if this training style actually had a muscle "shaping" effect. For instance, when I do partial leg exercises extensions, leg presses, squats, etc. I notice that the quadriceps muscles seem to develop more closer to the knee. And if I'm sitting down in a chair, say, while wearing shorts, my quads appear to "pop' more, even though I'm at rest. They muscles also often appear leaner after doing partials in this way.

Crucially, 1/3's have helped Rob's back issues: Another benefit I noticed, though not consistently, was that it was easier on my lower back. I have had lumbar stenosis and degenerated discs (especially between L4 and L5) for years. It probably started decades ago. When I first started doing partials like I describe here, I experienced substantial relief in my spine. My spine has worsened over the years, so the benefit of doing partials has also been reduced. But I do notice it, even if not all the time.

My close friend, Ron Sowers, who's studied muscle growth to the molecular level gives an invaluable insight into what makes 3rd so effective. The maximum possible tension a muscle generate, not to be confused with maximum load, which is based highly on leverages, is when a muscle is at resting length. That length is very near the stretch position. This is where the maximum cross-bridges are able to attach. When using partial reps, the muscle is under constant tension. High tension in a muscle also occludes blood flow, therefore constant higher tension also adds the same effects as occlusion training. This effect also traps in waste products and some are thought to also stimulate hypertrophy, and a higher "pump" has been shown to cause mechanical stimulation via the stretching of the cell walls.

Getting in on the ground-floor, and helping promote The Johnston Method (later renamed Zone Training), I'm familiar with the value from training muscles in sections. My first experiment with Zone Training, I gained 1/4" on my calves in 2-weeks! From two, single set workouts; I exceeded the 17" calf barrier. So, while no stranger to sectional training, I'd never focused exclusively on the bottom section. But thanks to Rob, I had the conviction I needed to try it myself.

From my first workout, I was smitten with ROB-3rds! Post-workout it was evident my muscles had undergone a unique stimulus. The "purer level of failure", void of the mid-range sticking point, guaranteed I'd taken each set/muscle as far as it could go. Deep DOMS (Delayed Onset Muscle Soreness) kicked in within hours, and lingered afterwards ... 3-5 days. That's always a good sign of growth. While not everyone gets DOMS, I do. And with DOMS, at least for me, comes growth!

One month of ROB-Style Training, resulted in some substantial gains...

Weight 1.5kg
Quads +1/4"
Calves +1/4"
Chest +1/4"
Arms +1/4"
Forearms +1/4"
Waist - same

The forearm gain is super-exciting, as I rarely if ever see forearm gains.

I've introduced others to 3rd reps, who've (like me) readily embraced them. One, who suffers shoulder and knee issues, recently reported: Progress is going well and totally predictable as always. After a 12 day rest I added another 20kg to my leg press and got the same reps - 260kg x 20. I'm loving the curl-grip cable rows. They give me such a pump it's insane. I really feel it in the heart of the lats. Another shared: Been cruising along well. For pulldowns added 6kg along with 4 additional reps going from 10 reps to 14 reps...I was amazing ...and pumped!

These are seasoned bodybuilders, with decades of training under their (well-worn) lifting belts. The fact we all better off since adopting ROB-3rds, shows it isn't limited to me alone. Along with the endless progress ROB-Style training brings, comes the crucial element of joint integrity. The wear and tear of a lifetime of lifting is usually inherent with joint issues. Something I've always been weary and fearful of paying for later in life. But thanks to 1/3 reps, I and others, have no niggling joint issues.

Most exciting of all are the changes I've seen in the mirror. Cutting the range on my beloved high pulls, my bread-and-butter delt builder, my delts have become wider! Rob kindly shared his delt improvements: The partials even seemed to affect vascularity of the muscles. So, when I do partials for delts, they become more vascular than they seem to when I do full-range reps.

My best body-part has always been my lats. My first teen obsession, I often wondered whether I could improve upon my lats. On ROB-3rds they've grown far wider. That's saying something! Chest is another matter, I've always struggle to find the right groove, no matter the exercise. Now my chest looks fuller and rounder, from the progress I see every single workout on decline presses (Powertec). For the first time in my life I can easily and readily feel and flex my chest. Who would have thought just focusing on the bottom ROM would prove so successful?

Delightfully, I've noted my triceps bulge more outwards from my arms. We all know, triceps make-up 3/4 of the arm. Thicker triceps, and wider delts, gives a different look to the arms. 45o close-grip push-ups, from full-stretch to parallel, induce a deep stimulus inside my triceps. And while the consequent DOMS isn't enjoyable, it's a means to an end, so I grin and bear it. My DOMS is consistent on ROB-3rds. It's always evident somewhere on my body.

ROB-3rds are best suited to the basics. My preference being: leg sled, calf raise, decline press, lat pulldown, high pull, 45o push-up, incline curl, and reverse curl. Each individual may be different, but as long as they revolve around the basics, they work fine. I see regular and consistent progress. Often the same reps, or more, despite regular 2-5-10kg increases! (Depending on the exercise) Crucially, as Rob says, they "make the muscles pop".

Today I took my stats, from another 4-week ROB-3rd cycle...

Weight +1.1kg (117kg/257.4#) I'm at my biggest since the start of 2022
Quads - +1/4"
Calves - +1/4"
Chest - +1/2"
Arms - same
Forearms - same
Waist - +1/8" * May not be accurate as last night was a pizza fest (hehe)

Weighing up all the benefits of 1/3 reps, I see no good reason to resume full reps. Regular progress ... joint integrity ... results! What else can one ask for?

Dedicated to the late Tan Choo Beng

Note: For more information please read the book "Heavy Duty Memioir" by Kevin Dye.

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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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