Partials for Size and Strength

Q: I started going back to the gym last spring, my lifts are still fairly low, about 185lbs for 4-5 reps on bench, squat is around the same, deadlift is 225 for about 4 reps. I’m 6’4″ just under 205lbs. What type of program should I be looking at to gain size and strength. Thanks again James

-B. Parker


My Answer: Given that you are 6’4″ I suggest you incorporate heavy partials and power rack training. In Tactics and Strategies I devote a whole chapter to power rack training and use of partial reps. Start off doing half presses and rack pulls, then week by week lower the pins a notch. This will help with your strength, which in turn will help with size.


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