Partial-Rep 10X Sets

Q: I just read X-Rep Update #1, and I’m stoked. I notice in the chapter on Jay Cutler’s training that he does a lot of his sets in X-only style [no full-range reps, only partials]. My question is, What do you think of using 10×10 with all X-only sets? I tried it on bench presses, and it felt unreal.

A: Jay Cutler, one of the biggest pro bodybuilders around, does most of his exercises in X-only style—that is, short partial reps that include the semistretch point. Rarely does he do full-range repetitions; however, he also does more than 10 reps per set. That’s because 10 partial-range reps add up to a tension time of 20 seconds or less. Cutler usually does at least 12 and often up to 15 X-only reps per set.

A higher rep count bumps his tension time up to 25 seconds or more, which is better for flipping on the anabolic switch.

Try bench presses for 8×12 or 6×15 instead of 10×10 if you do X-only partial reps on all sets. Remember to use a weight that you could get double the number of reps with. If you’re doing 8×12, use a poundage you could crank out about 24 reps with. Then use it on all eight sets with 30 seconds of rest after each. The first sets will be easy, but the last ones will be brutal—and wait till you see the full-blown pump!

Partials are a tremendous mass builder, but you must keep the muscle working long enough to trigger optimal growth.

—Steve Holman and Jonathan Lawson
www.X-Rep.com