Push up and down from this position. Again, focus on maintaining core engagement and not piking your hips. Try to avoid looking down or up, let your head find a comfortable neutral.
Lots of good food, hard training and rest are the keys to muscle.
Partial reps have their place in training as you mention, keeps the tension on the muscle but full reps should make up the bulk of any balanced training routine IMO.
Depends on your goals, for powerlifters for example who lift for strength they need to change things around every 1-3 weeks otherwise strength gains diminish this could mean change exercise rotation or change 1 or 2 exercises "If someone told you there was a million dollars under a huge field of rocks how many would you turn over to find it?
I think once I do an 8 week cut I will be in perfect shape (in my eyes).
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