The One-and-a-Half Method

‘One-and-a-Half’ Method Defined

This technique involves completing a whole rep of a movement, followed by a half rep, then alternating full and half reps until the set is finished.

‘One-and-a-Half’ Training Tips

• When using this method, ensure the half rep is very strict and slow. Hold the weight for a moment at the extreme point of the movement, then lower it slowly, completely under control.
• Take a bicep curl, for example, for every full rep, complete a half-range rep, then repeat.
• The ‘One-and-a-Half’ Method is another way to safely apply a new form of intensity on the muscle being trained. It can be applied to a variety of exercises, however care must be taken to ensure that the half rep component of this training type is executed with strict and slow form for optimum benefit. Be experimental and apply this technique to a few of your favourite exercise for added stimulus. With all of the Power Training Principles, remember that they shock the body, so apply them sparingly and on occasion, rather than on a daily basis. Whilst not the most popular of the Power Training Principles it gives you the opportunity to add variety and new stimulus to your training.