THE REP

The rep is one of the major building blocks in creating a solid productive training routine.  We've all heard about the various types:  fast, slo-mo, forced, forced negative, and partial to name a few....

There is only one way that I want you to do a rep, and that is in the following manner:

• 2 seconds going up (Concentric portion of the rep where you are pushing or pulling to contract the muscle)
• 2 seconds going down (Eccentric portion of the rep where you are elongating the muscle)
• 1 second pause at maximum contraction (For pulldowns for example this is when the bar is at your sternum)

The main thing to realize here, is that if you do the reps in this fashion, there is absolutely NO way that you are going to be able to use momentum to help you out.  I've walked into gyms where you see guys swinging their bodies to and fro while doing biceps curls.  Do you really think their biceps are getting the maximum stimulus possible by doing reps in this manner?  Absolutely not.  Yeah the guys can use heavier weights by utilizing their body's momentum, but their biceps aren't going to get any bigger, they aren't going to get any stronger, and chances are, they  are going to injure themselves sooner or later.

I think that this aspect of doing a "STRICT" rep is going to be even more crucial as you start adding the weight.  Be serious about doing the complete number of reps in good form.  Don't get sloppy at the end of your set just so that "You can reach the expected number of reps".  Be honest with yourself, and be honest in your log book.  If the last rep was barely obtained, or you used sloppy form, WRITE IT DOWN!  Don't kid yourself.  At least the next week when you are able to do the entire set in good form, you'll know that you did in fact improve from the week before.