Kyle using the max p-pars technique.

Weight Training Technique: Max P-Pars

This is one of my favorite weight training techniques! Contact me for the full program and many more!! — Kyle Cavnar

Max P – Pars, maximal power partial range of motion reps, utilize ¼ reps at the bottom of the range of motion (ROM) (when the muscle is most elongated / stretched and under serious demand) after exhausting it to failure with full ROM on the exact same movement.

This can be done for 2 or 3 sets. Think of it like doing a bunch of tiny reps at the very end of the set, but with PERFECT form and a controlled, steady and painful tempo.

Perform these types of reps until you’re DEAD and then you’ve completed the set!

Typical number of repetitions: You should be able to hit 10 – 12 full range reps with a selected weight. Control the tempo with a 3-second negative, 3-second static squeeze.

1-second concentric, 1-second static hold, then repeat. THIS TEMPO IS THE SAME for the full range reps AND the ¼ M – PARS reps, which you should be able to get at least 10 of!!!

Side note – tempos are all written as followed:

 

3: Eccentric phase (when the muscle is being stretched / elongated)

1: Peak Eccentric Phase (when the muscle is totally, completely stretched)

3: Concentric Phase (the muscle is shortening / contracting)

2: Peak Contraction Phase (the muscle is at a shortest and completely contracted)

 

Example: Tempo: 3/1/3/2

      • BackPulldowns
          • Sets and Reps: 2 warm-ups, 3 working sets x 12 reps, Max P – Pars on final set.
          • Tempo: 3/2/3/2
          • RPE: 8
          • Rest Period: 60 seconds
          • Side notes: Use a weight you naturally fatigue at with 8 reps. Perform more WITHOUT cheating but with a diminishing range of motion. It’s okay if you can’t get it down to the chest every time… just make sure to not break form and always keep the lats activated!! This nifty little tip results in SERIOUS lactic acid build up and primes the lats for what’s next.
        • Hex Deadlifts, Rack or Conventional
          • Sets and Reps: (read carefully)
            • 2 warm up sets x 10 reps (moderately heavy)
            • 1 – 12 – 2 – 11 – 3 – 10 – 4 – 9 – 5 – 8 – 6 – 7
              • ***THIS IS A SINGLE SET EXERCISE. You’re going to pick a moderate weight and perform 1 rep. Rest 5 seconds and then perform 12 reps. Rest 5 seconds and continue with the rep count as listed above. ALL ODD REPETITIONS ARE ASCENDING IN NUMERICAL ORDER AND ALL EVEN REP COUNTS ARE DESCENDING IN NUMERICAL ORDER. This is a fun and extremely challenging method to very quickly tax the body.
              • Stay strapped in and never change the weight. Try to keep rest periods to a minimal. Your goal here is to beat your time every workout.
            • Tempo: 1/0/1/0
            • RPE: 10+
            • Rest Period: as needed in warm up, then 5 seconds in between sets with Juarez
            • Side notes: READY CAREFULLY!!! A Juarez Valley set tests muscle endurance more than anything. This concept can be taken into any movement, especially bodyweight exercises but today we’re using it for deadlifts!
          • Head Supported Standing Bent Over Dumbbell Rows
            • Sets and Reps: 4 sets x 12 reps, Max P – Pars on final set
            • Tempo: 2 / 1 / 2 / 1
            • RPE: 7
            • Rest period: 90 seconds
            • Side notes: Use the end of an incline bench to support your head (stand behind the bench). This provides a point of reference as your head must remain on the bench and never move, forcing you to maintain the same degree of flexion in your hips. Which, of course, means you can’t cheat and your lats keep working!!
          • Decline Lying Dumbbell Pullovers
            • Sets and Reps: 3 sets x 60 seconds (finisher set at end with bands)
            • Tempo: 4/1/2/1
            • RPE: 6
            • Rest Period: 60 seconds
            • Side notes: Timed sets here and several of them so be cautious of your form as you fatigue. Make sure to drop weight if you need to each set. You should be getting somewhere around 10 – 12 flawless reps with this. After you complete 3 sets, immediately grab a resistance band (with some damn good resistance) and perform as many standing pullovers as you can with it using perfect form. Quick tempo here and tie the band to something shoulder standing.
          • Chest, Core and Triceps

Stretch lats out with deep static stretching and warm chest up with push-ups.

      • Incline Dumbbell Flies superset Reverse Grip Press (Smith Machine) Max P – Pars at end
          • Sets and Reps: 2 warm up sets, 3 working sets x 8 reps of each
          • Tempo: 3 / 1 / 1 / 3
          • RPE: 8
          • Rest Period: 90 seconds
          • Side notes: Use the same weight the whole time. Immediately go into the dumbbell presses also and make sure to supinate the palms as best you can. Retract scapula and keep shoulder blades firmly retracted, especially on the presses. This allows for a serious range and crazy burn.

         

      • Lying Dumbbell Y – Flies Superset Standing Cable Y – Flies
        • Sets and Reps: 4 sets x 10 reps each
        • Tempo: 3 / 1 / 2 / 1
        • RPE: 7
        • Rest Period: as needed (est 60 seconds)
        • Side notes: For both movements, just think of a cheerleader who yells out ‘give me a Y’. Now, mimic that ‘Y’ lying flat on a bench press and with your arms truly and completely straightened out. Try to REALLY…really feel this in the chest as it’s actually the most natural fly motion for the pectorals. Now, for the standing cable fly, you’ll want to step back about 4 feet from the bearing the cable comes
        • from and lean over until your torso is parallel to the ground (stay there the whole time). This way, your arm should be aligned with the cable perfectly. This allows for a perfect, maximum contraction.
      • Machine Press or Reverse Grip Flat Smith Machine Press
        • Sets and Reps: 5 sets x 6 – 8 reps with a triple drop set at end
        • Tempo: 5 / 2 / 2 / 2
        • RPE: 9
        • Rest Period: 90 seconds
        • Side notes: If you choose the reverse grip smith press, have the flat angled to where it hits your lower pec area. If needed, send me an email or message and I’ll send over a quick tutorial video on how to do it flawlessly. This grip allows for a crazy amount more of upper pectoral recruitment.
      • Dips or Push-Ups (Max P – Pars if needed at end)
        • Sets and Reps: (read carefully)
          • 2 warm up sets x 10 reps (moderately heavy)
          • 1 – 12 – 2 – 11 – 3 – 10 – 4 – 9 – 5 – 8 – 6 – 7
            • ***THIS IS A SINGLE SET EXERCISE. You’re going to pick a moderate weight and perform 1 rep. Rest 5 seconds and then perform 12 reps. Rest 5 seconds and continue with the rep count as listed above. ALL ODD REPETITIONS ARE ASCENDING IN NUMERICAL ORDER, AND ALL EVEN REP COUNTS ARE DESCENDING IN NUMERICAL ORDER. This is a fun and extremely challenging method to very quickly tax the body.
            • Stay strapped in and never change the weight. Try to keep rest periods to a minimum. Your goal here is to beat your time every workout.
          • Tempo: 1/0/1/0
          • RPE: 9
          • Rest Period: as needed in warm up, then 5 seconds in between sets with Juarez
          • Side notes: Time yourself and see how long it takes you. Try to beat this time the following week.
        • Ab Rollouts
          • Sets and Reps: 4 sets x 20 reps
          • Tempo: 2 / 0 / 1 / 0
          • RPE: 8
          • Rest Period: 90 seconds
          • Side notes: Use a little Ab roller and a flat surface to perform on your knees. If you’re unable to get a full range rep, roll it out to a wall that limits your range to maybe 80 – 90%. That should allow you to complete the prescribed sets and reps.
        • Standing Cable Pushdowns
          • Sets and Reps: 1 rest/pause per set of 100 reps
          • Tempo: 1 / 0 / 1 / 0
          • RPE: 9
          • Rest Period: minimal rest in between attempts.
          • Side notes: Pick a weight you might get 20 – 25 reps with normally. Knock out as many as you can before failure. Rest 10 seconds and keep f*cking going. Keep getting as many as you can before you fail, rest 10 seconds, they KEEP GOING. Try to increase weight every time you do this even if it’s only 10 lbs.

max p pars weight lifting technique

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