#FitnessFriYAY : Make It Harder Part 2: 1.5 Reps
When you workout at home or while traveling, you don't always have the luxury of being able to increase the weight you're using. So how the heck are you supposed to make your workouts harder? This next series will discuss ways to make your workouts harder without increasing the weight-this is perfect if you only have one set of dumbbells available!! Up next: 1.5 REPS
Extending an exercise by adding a "half-rep" between full range-of-motion reps is another great way to build strength. You increase your time under tension, therefore using the muscles harder and longer. Be warned: these are tough! And they can REALLY suck sometimes! Which means doing them can also help build mental toughness!
You can add a half-rep to virtually any exercise. Some of my favorites include:
Squats (barbell or goblet): descend all the way, stand halfway up, squat back down, stand all the way up
Deadlifts: pull the bar all the way, lower back down halfway, stand back up, then lower fully
Bench Press: lower the bar to your chest, press halfway up, lower back down, then press all the way up
Rows (any variation): row to your chest, extend the arms halfway, pull the weight back in, then extend the arms fully
Push-Ups: bend the arms fully lowering all the way down, push up halfway, lower back down, then push-up all the way
Chin-Ups: pull yourself all the way up, extend the arms halfway, pull back up, then extend fully (no video of these, sorry!!)
Bicep Curls: curl all the way up, lower the arms halfway, curl back up, then extend the arms fully
Try adding half-reps to your workouts and see how much harder they get!! Experiment with them a little bit, and try using them with all different types of exercises. You'll want to die but I promise you're getting stronger!
Leave any questions below! Have a great Friday!