The Perfect Rep: Unlocking The Ultimate Secret For Permanent Effective Training

This will be the most important piece of information that you will ever read about weight training.

Repetitions… Your entire training career is composed of millions of them. You group them in sets and they are the basis of each workout. Performing them correctly is the difference between success and failure. A perfect repetition, seemingly simple, has many components and is powerfully effective. I am going to explain how to perform the perfect rep and why it is so important.

At the impressionable age of 14 I was lucky enough to be introduced to the world of weight training by a competitive bench presser and ex-Olympic wrestler. He was a cartoonish 5 foot 3, 65 kilo powerhouse with a barrel chest and black pony-tail mullet down to his arse. At his gym in Bellingen he would ensure that I learned and retained precise lifting technique during my first 12 months of training. Thank-you Kevin. Under his supervision I went on to become the Australian School-boys Bench Press Champion at the ripe old of age of 15 with a lift of 87.5 kilograms (192.5 pounds) at a HUGE (laughs) body-weight of 66 kgs (145 lbs). That was after only 6 months of training. Technique and intensity is EVERYTHING!

Kevin sold the gym to a great man called Scott who became a very close friend of mine, a fantastic training partner and the catalyst for my career in Personal Training. He looked somewhat normal in comparison to Kevin sporting a natural, balanced, muscular bodybuilder’s physique. His basic training philosophy was to hit each muscle group from every angle with perfect form designating set and exercise volume in proportion to the size of the muscle group, i.e. back being the most complex and largest received the most exercises while biceps being one of the smallest received the least. I learned a lot from him. Exercise form was always at the fore-front of his teachings.

>From Kevin I discovered that each exercise has an optimum movement path to generate maximum power safely. Scott showed me a broad range of exercises and how to apply good technique to each of them for consistent effectiveness and efficiency. I have taken these lessons with me throughout my career and applied them to my training and the hundreds of exercises that I have created myself.

Anyone who knows me will find that I am extremely particular about good exercise technique. I pay very close attention to the body position and movement pattern adjusting fine components so that the exercise is totally optimised. I must annoy the hell out of my clients sometimes. It works though.

WHY IS PERFECT EXERCISE TECHNIQUE SO IMPORTANT?

Reduced Risk Of Injury…

If you are to remain injury-free throughout your training career you must practise safe, tight, controlled lifting technique for every single repetition. If the movement is as close to biomechanical perfection as possible you will receive maximum stimulation with minimum risk. Injuries will halt your progress every time and can be very serious. Any chance to avoid them should be harnessed, implemented and retained.

Decreased ‘Cheating’ And Involvement Of Unrelated Muscle Groups…

If your form is sloppy there is a good chance that you are not hitting the target muscle as completely as you could be. As soon as your technique declines other muscle groups come into play assisting during the lift, often in an unsafe manner. A classic one is allowing your torso to swing during a bicep curl using your lower back, glutes and hamstrings to get the weight up. There is not only the danger of hurting yourself there is also the probability that you are not taking the target muscles to failure. Keep the form tight and you will stimulate the muscle safely and entirely.

Decreased Involvement And Fatigue From Ancillary Muscle Groups…

Related to the last point the execution of a perfect repetition every time will ensure the target muscle is isolated and fully fatigued before the ancillary muscles (assisting muscles) give out. To make this more clear I will describe two examples where this is a common occurrence. Example 1: when you perform a back exercise if you do not focus on engaging and isolating the targeted muscles of the back then the forearms and biceps will crash and burn before the back is fully worked. Example 2: when you perform a chest exercise if you do not focus on isolating the pectorals during the movement then the triceps and anterior deltoids will give out first impeding the progress of the chest. It is easy for ancillary muscles to come into play during an exercise if your form is sloppy because they are there to assist the movement. But because they are smaller and weaker if you do not make sure that the target muscle is completely fatigued first they will always give out holding backyour progress.

Increased Motor Neuron Innervation And Muscle Fiber Activation…

If you isolate the target muscle group and contract it slowly and intensely through the entire movement you will activate the greatest amount of muscle fibers. A safe and full range of motion (ROM) will involve muscle fibers from the origin (initial attachment) right across to the insertion (final attachment) of the muscle. A slow, intense, precise movement during the entire concentric contraction (muscle shortening) and eccentric contraction (muscle lengthening) will innervate more motor neurons ‘firing’ more muscle fibers. This will facilitate a maximum activation of the muscle fibers and total muscle contraction maximizing strength and muscle gain.

Improved Mind-Muscle Connection…

The mind-muscle connection is your ability to feel the target muscle contract completely and under total control during the execution of an exercise. Usually a muscle group that you find difficult to feel and to develop is one that you have a poor mind-muscle connection with. Consistent, strict form on all of your repetitions will help you gain control of these stubborn body-parts. The mind-muscle connection improves when the path from your motor cortex (the control centre of your brain for movement) to the working muscle becomes more efficient.

Improved Focus, Discipline, Intensity And Quality Of Training…

This level of precision for every single repetition that you perform during your workout demands a massive amount discipline, will-power and intensity. You control the movement of every exercise and apparatus as though it were part of your body. Be patient and apply it to all exercises performed until it becomes second nature. By this stage it will feel awkward to train with sloppy technique and you won’t miss it because you will become stronger and more muscular and injury-free.

COMPONENTS OF A REPETITION

1. Starting Point – where the body is in the appropriate position to begin the Repetition.

2. Concentric Contraction – where the muscle shortens as the weight is lifted through the predetermined Range of Motion (ROM). Also called ‘The Positive Phase’.

3. Mid Point – the point of greatest contraction at the top of the Repetition where you pause briefly before releasing the weight.

4. Eccentric Contraction – where the muscle lengthens as the weight is released to the Finishing Point. Also called ‘The Negative Phase’.

5. Finishing Point – same as the Starting Point.

GUIDELINES TO PERFORMING THE PERFECT REP

Learn And Practice Proper Technique…


Apply And Maintain Proper Technique…

Once you have learnt the exercise guidelines make sure you apply them to your training in the gym precisely and consistently. If you forget how to do something go back to the site and look it up.

Repetition Speed…

The repetition speed should for muscle growth and strength in bodybuilding, shaping and toning and for general health should be medium (1-2 seconds) during the Concentric Contraction (where the weight is lifted) and slow (2-5 seconds) during the Eccentric Contraction (where the weight is released). The exact seconds required for each phase of the repetition depends on the size of the range of motion (ROM) of each individual exercise. Example; Calf exercises have a smaller ROM so the time required to perform the repetitions slowly would be reduced. Squats, on the other hand, have a large ROM so the time required to perform the repetitions slowly would be increased. Performing exercise with speed is not without merit and it is prevalent in functional training, power-training, and sport-specific training but there is an increased risk of tissue injury with the sudden force exerted when lifting. There is also greater focus on the tendons, ligaments, bones and joints rather than the muscles.

Ancillary Muscles And Stabilizers…

You cannot perform an exercise safely or effectively unless your body is positioned in accordance with the guidelines for that exercise. This means that once you are set your ancillary muscles (the direct assisting muscles for the movement) and the stabilizers (the muscles that hold the rest of the body in the correct place) must be engaged so that a perfect repetition is performed every time. This will make your body safe, strong and functional.

Abdominals And Core Muscles…

It doesn’t matter which exercise you are performing your mid-section must be switched on for total maximum gains. The abdominals and the core inner muscles of the spine are the superstructure of the body which holds everything together under the stresses of exercise. They lock you safely into the correct position and maintain it during the set. Engaging them properly will stabilise the body, increase your total strength, increase the strength of the abdominals and core muscles themselves, protect the spine and facilitate the implementation of perfect repetitions for all exercises. * To use your mid-section properly during exercise pull your lower abs in towards the spine, pull in the obliques, contract the entire abdominal complex and lift the chest *

Symmetry And Precision Of Movement…

To be certain that both sides of your body develop evenly you must ensure that each exercise is executed symmetrically. Human bodies are never built with faultless balance and the rigours of life make that deviation from perfect symmetry even more profound. To diminish the impact of this continuing you need to train in front of a mirror as much as possible or utilise the constant critical eye of a training partner. This will allow you to supervise and fine-tune your exercise technique at all times reducing imbalances of strength, muscularity and functionality.

Range Of Motion…

Most of the time you need to use a full range of motion (ROM) to stimulate the all of the muscle fibers from the origin, across the belly (the middle bulk), to the insertion of the muscle. If you cheat and continuously use partial repetitions you will lose flexibility and miss out on muscle and strength gains from the outer angles. There is a limit, however, to how large the ROM should be. It is individual to each exercise and should be large enough for maximum muscle fiber stimulation without causing any joint or tissue injury from over-extension. There are techniques and set sequences that are based on partial repetitions but they have their own strict technique and should be used sparingly for shock tactics and variety.

Breathing…

You need to breathe properly during each repetition to maintain a continuous delivery of oxygen around the body to the working muscles. It will also reduce the build-up of carbon-dioxide. This will give you the energy to power through the set and decrease the onset of blood lactate accumulation (OBLA – that awful burn from lactic acid which is caused from glycogen being burnt for energy without the presence of oxygen). Breathing properly also takes the pressure off your cardio-vascular system facilitating normal function under conditions of high stress from intense exercise. It is important to keep the blood pressure down and unnecessary strain off the body as no-one is unbreakable. Another advantage of full, rhythmic breathing is that it will pace the tempo of your repetitions. You can’t take slow, full breaths if your reps are fast and messy.

BASIC BREATHING TECHNIQUE DURING A REPETITION

1. Take a slow, deep intake of breath as the weight is released (when the target muscle stretches and lengthens during the eccentric contraction).

2. Breath out more forcefully as the weight is lifted (when the target muscle engages and shortens during the concentric contraction)

3. There are alternate breathing techniques but this one is simple and safe so remember: breathe in when the weight is released and breathe out when the weight is lifted.

INTENSITY

Finally we come to my favourite word; Intensity. To cause the greatest amount of muscle fiber damage and to induce growth producing chemistry within the body you need to push each set to absolute failure or beyond. By that I mean that you make sure you grind out each repetition with perfect technique until it is not possible to perform another without losing your form. To go beyond failure you must utilise a training partner or spotter or perform intensity increasing techniques.