Bikini Training Essentials: Partial ROM Training
The NPC and IFBB Bikini Division has become extremely competitive due to the sheer amount of competitors out there and the publicity the division commands drawing in a lot of premium talent.Bikini training is far from a “dumbed-down” Figure routine; it takes a whole new approach to create the ever elusive winning Bikini physique. Because the Bikini division doesn’t like any one end of the muscularity or conditioning spectrum, designing Bikini programs requires a true “touch”. In Bodybuilding, and in a lot of Figure training, the goal is pushing body part development, conditioning and fullness to the max. Whereas in Bikini, you have to create a level of tone with the right degree of softness that can be a very tricky look for the trained athlete to achieve. It requires peaking with a balance of definition and softness and a training system that will develop the RIGHT body parts for Bikini competitors while leaving some body parts purposely under- developed to create a pleasing, flowing, natural look.
Partial Range of Motion Training is an absolute MUST for Bikini competitors. You have to take core movements and use the right portion of that movement to develop the correct muscle groups without over-developing the wrong muscle groups. The best example I can give you is with glute training. Bikini is all about the booty, and as the sport has progressed the tightness of the glute/ hamstring section of top competitors has also progressed. Many of the girls attaining pro cards and winning pro shows have visible glute/ hamstring tie-ins, which until recently, has only been apart of the figure and bodybuilding side of women’s physique sports. To create the amount of muscle in your glutes WITHOUT growing over-dominating quadriceps can be hard! Think about the movements that put the most muscle on your glutes: squats, lunges, deep leg press, step ups, ..etc. These exercises all have ALOT of quad stimulation. The last thing you want as a Bikini competitor is big set of thighs. If your conditioning is off or if you are a little on the soft side, you will look like you are sporting “Thunder Thighs”. Even if you are very tight and well conditioned with big thighs, they will look overly muscular and usually display more muscle separation than is pleasing in Bikini. In order to combat this problem, Partial Range of Motion Training is essential. Generally speaking, you need to use the lower portion of the glute building movements to keep the stress and tension on the glutes and hamstrings so that you keep the quads from doing too much work. I’ll list out some great movements for this at the end of the article and tell you how you can work them into your routine NOW to start getting instant results. Another area that Partial Range of Motion Training is essential is in your shoulder training. The girls at the top of the Bikini division display some pretty well developed shoulders, but over-developed traps and upper back is NOT what the judges want to see in Bikini. When you are training your shoulders, especially rear delts, using a Partial Range of Motion is perfect for hitting the heads of the shoulder without recruiting too much trap and rhomboid work. You have to create sexy shoulder tone and leave the traps for the bodybuilders!
Here are a couple movements and a sample leg training routine that uses Partial ROM Training for you to try on your next lower body day!
Low Partial Dumbbell Squats:
This is really a modified Plie Squat. Take a dumbbell and lay it on its side. Stand on either side of the dumbbell with your feet about shoulder width apart (at this width and the dumbbell on its side instead of on its head, you will be able to squat lower and recruit more glute muscle at the bottom of the squat). Squat down low, with your head and chest up and grab the dumbbell while its still on the ground. You should be in a pseudo catcher’s stance. Proceed to stand up like you’re doing a squat but stop about 60% of the way up from a full squat and squat back down until the dumbbell touches the ground. I’d recommend using a dumbbell from 20 to 40 pounds depending on your strength and to use a rep range of 15-25 reps.
Single Leg Low Partial Leg Press:
In a traditional 45-degree leg press, place one foot on the sled toward the upper middle portion of the sled. Bring the sled down low so your knee is coming into your chest (be careful not to let your butt come out of the seat as this can be a strain on your lower back). From the bottom of the rep, press up and stop about 60% of the way and lower the weight back down to the bottom to repeat. Pressing from the bottom part of the movement will emphasize your glutes and hamstrings, while staying away from the top part of the press will limit the amount of quadriceps involved.
Here is a sample of how I would recommend using Partial ROM Training in a Bikini competitor’s lower body routine to add muscle to glutes and hamstrings while keeping quad development under control.
Glute Kick Back 4 x 15 each leg
Lying Leg Curls 4 x 20
Stiff Leg Dead lift 4 x 15
-Superset with Low Partial Dumbbell Squats 4 x 20
Walking Lunges 4 x 24 steps
Seated Hamstring Curl 4 x 20
Single Leg Press 4 x15 each leg
Donkey Calf Raise 4 x 20
Greg McCoy
Owner, Metroflex Plano
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