One and a quarter reps
A full rep followed by a quarter rep in the stretched position before the next one
Do a full repetition, come back to the bottom, lift a quarter of the way, return, then start the next full rep. The extra partial adds time in the stretched position, where a muscle works hardest and where range of motion is usually lost first. Presses, squats, curls and most machine lifts all take it. Weights drop by a fair margin, so lifters use it for muscle and joint range, not for chasing numbers. It also makes a set feel longer than the rep count suggests, which is why it tends to appear on accessory work rather than on a heavy top set.
Who backs it
Sorted by strength of stance
- Chris BumsteadDoes it
Bodybuilder · Six-time Classic Physique Mr. Olympia
A full rep plus a quarter rep, usually added at the bottom, is a technique he says he and Justin King experimented with heavily through 2024. He credits it with better range of motion, the disappearance of his shoulder pain and solid gains, and notes that it forces lighter weights, which he now accepts.
Source: The Standard newsletter: Pushing My Limits“Justin King and I played around with it a lot this year, and I’ve noticed a ton of improvement in my range of motion, my shoulder pain’s gone away, and I’ve made solid gains.”
The Standard newsletter: Pushing My Limits (opens in a new tab) · 7 Nov 2024
Aimed at the same thing
Other entries filed under fitness.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 37 of 44 stacks: 32 do it, 3 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
Backed by 19 of 44 stacks: 15 do it, 3 recommend it, 1 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 44 stacks: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 7 of 44 stacks: 7 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
Backed by 7 of 44 stacks: 6 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
Backed by 7 of 44 stacks: 6 do it, 0 recommend it, 1 have discussed it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.