Tip: Burn Until You're Big Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Burn Until You re Big Good news This hypertrophy training technique works fast Bad news It feels like your muscles are on fire Try it if you dare by Christian Thibaudeau September 5, 2016October 8, 2021 Tags Tips, Training The Technique Regressive Range of Motion This training method can be used by those who are after hypertrophy gains and by those whose goal is to build both strength and size. Here's how it works: Start an exercise by doing a full range of motion. Do reps until you're close to hitting failure, then... Cut the range of motion in half and do partial reps. When you feel that you're about to hit failure in that partial range.... Cut the range of motion in half again (do quarter reps) until you finally hit total failure. Depending on the exercise, the partials will be done in either the top portion or bottom portion. For Size Gains Use a weight you can lift for 8-10 full reps before reverting to half and then quarter reps. For Size and Strength Gains Use a weight you can lift for 4-6 full reps before reverting to partial reps. This method allows you to use a decent amount of weight. Examples Squat: Full reps, then upper-half reps, then quarter reps Bench Press: Full reps, then upper half reps if you want to focus on delts and triceps. If you want to focus more on the chest, do quarter reps in the lower half of the movement. Hamstring Curl: Full reps, then lower half reps, then quarter reps Biceps Cable Curl: Full reps, then lower half reps, then quarter reps Triceps Pushdown: Full reps, then lower half reps, then quarter reps Leg Press: Full reps, then upper half reps, then quarter reps Lateral Raise: Full reps, then lower half reps, then quarter reps This method is especially effective with compound movements, particularly those with a longer range of motion. It can also be used successfully with exercises like curls (especially cable curls), triceps pushdowns, leg curls, leg extensions, hack squats, and leg presses. It doesn't work as well with overhead work or pulling exercises. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip 5 Awesome Arm Balancing Exercises This fun form of training builds skill and core strength. Try these moves. Bigger Stronger Leaner, Training TJ Kuster April 9 Training Tip The Best Chest Exercise You ve Never Tried A new exercise for pecs and a new method to trigger chest growth. Add this odd-looking move to your current program. Tips, Training Chad Waterbury January 30 Training Blood and Chalk 7 Rack pulls, training injuries, big-time inspiration, and the difference between Metallica and real heavy metal? It must be Blood & Chalk time. Powerlifting & Strength, Training Jim Wendler August 30 Training The Painful Seven The 7 best hamstring exercises you can perform at a regular gym. Bodybuilding, Legs, Powerlifting & Strength, Training Christian Thibaudeau November 29