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Burn Set
Volume gainLevel : Year 11
Endurance / Hypertrophy / Strength / Power
Endurance
3/5
Hypertrophy
5/5
Strength
3/5
Power
2/5
Parameters
- Sets
- 4-6
- Reps
- 8-12 complètes + 6-8 partielles
- Intensity
- 70-75%
- Rest
- 2min
Principle
After reaching failure on full reps, continue with partial reps (half or quarter range of motion) to extend time under tension. The burning sensation indicates lactic acid accumulation and intense metabolic stress.
Benefits
- Increased hypertrophy via metabolic stress
- Deep muscle fiber recruitment
- Improved local muscular endurance
Practical Example
Bicep curl: 10 full reps at 70% then 6-8 partial reps (upper half range) without racking the weight. 2min rest then next set.
Safety Tips
Partial reps must maintain a controlled movement path. No momentum. Avoid on exercises where poor posture is risky (e.g., heavy squat).
