Becoming a Rep Master – by Steve Jones
You have to walk before you can run….
I am sure you have heard that quote before…
The funny thing is, most people probably have but they still seek out the complexity in tasks before they have master the basics, or the fundamentals!
This is all too common when it comes to weight training programs, where many novice gym goers get caught up in the technicalities before they even understand the essence of what “resistance training” actually means! I want to share with you some weight training fundamentals you have to know to succeed.
Your Workouts start and end with a single rep!
How you perform one rep lays the foundation for your entire workout. If you don’t know how to perform a rep correctly you can literally kiss any gains good bye!
So what makes up the perfect rep? Resistance!
Many call it weight training, but “resistance training” is a much more accurate description for what we are actually trying to achieve.
The goal is to apply as much tension, or resistance over the course of each repetition. Example on say a barbell curl, starting with curling the weight, it should take you 2 seconds to reach the top, then proceed with a 1 second squeeze, following by 3 second to lower the weight back to the start. Do a little simple math and you have 2+1+3 = 6 seconds of time under tension (resistance) on your biceps with each rep!
Keep in mind the above is the the typical fashion in which most gym goers perform a rep. Usually its 1 second up, no squeeze following by 1 second down!
Total time under tension 1+0+1 = 2 seconds!
Now, which form of resistance or rep style do you think is going to be more production, especially when you times this by 10 reps x 3 sets?
Comparing the two:
First example of 2+1+3 = 6 = ( 6 seconds x 10 reps x 3 sets = 3 minutes of resistance on your biceps )
Second example of 1+0+1 = 2 ( 2 seconds x 10 reps x 3 sets = 1 minute of resistance on your biceps )
You do not have to be a great mathematician of scientist to figure out that the first example delivers 3 times the load to your biceps! Three times the resistance… And the name of the game as we figured earlier is? You guessed it…
Performing the “Perfect Rep” is an absolute fundamental for achieving success in bodybuilding. Its not some fancy pants, super duper, split routine you found on youtube! Its the basic, foundation of resistance training, the art of applying the most resistance to any given muscle throughout a set. With the underlying goal of building quality muscle.
Keep in mind, and don’t let anyone confuse you. What we are doing is resistance training NOT weight lifting. Building a great physique is not about lifting huge weights, it is about using the weights to apply as much tension (Resistance) over each set, or each workout.
I have always followed the train hard, but more importantly train smart approach.
Don’t get caught up in “ego stroking” by sacrificing technique and form for heavy weights. Believe me, I have watched more trainers destroy their backs and knees by getting obsessed with heavy lifts than anything in the world.
Hopefully you are in this for the long term as I am, you want to not only have a great physique now, but well into your 40s, 50’s and beyond. The only way to ensure this is to practice resistance training in its purest form.
Become a master of the repetition!