Why the ‘Perfect Rep’ is a MUST, NOT an Option?
Posted on 06. Sep, 2009 by Guy Edwards in Exercise, Strength & Conditioning
Why the ‘PERFECT REP’ is a must not an option! – By Guy Edwards
The perfect repetition is the most basic of all strength training loading parameters. Yet, most trainees fail to observe the basics. Hence, they lack progress, massively increase the chance of injury, don’t get the desired results! This often means giving up or wasting lots of time. Find out how to make the best start possible.
Executing the perfect repetition comes from within. Here are the x-y-z steps to completing the perfect rep:
‘In life you either have a result or an excuse.’-Charles Poliquin Elite/Olympic Performance Coach.
Step 1: You must be clear on the entire right mechanics.
Proper technique must be clear in your mind before you do the set. If you are not sure, contact the highest certified performance coach or personal fitness trainer in your area, and book for a consultation. If you are unsure, you must get help, it’s how we all improve and get the results we need most quickly.
Step 2: Proper start position
Most people are already in an inappropriate position before they start the rep. For example, to be correct in the front squat, the elbows have to be up and in, and the bar must be slightly choking you, your torso as upright as possible, feet shoulder width and slightly externally rotated.
Starting with the elbows too low will put enormous strain on the scapulae retractors and many other muscles of the shoulder girdle, and accentuate the load on the lumbar discs, two of the most frequently injured area in gyms.
Step 3: The first and the last rep should look the same
In the effort to handle progressively heavier loads, there is a temptation to use the heaviest weight possible without regard for technique. Classic technical errors are the use of excessive momentum to lift the weight, deviation from the correct movement pattern, and shortening of the range of motion. Keep in mind that the actual training load—the one that determines results—is determined both by the weight you are using and how you are using it.
On a given set, do as many repetitions as you can within technical limit. When you reach momentary muscular failure within technical limit or go outside of technical limit, you are done for the set. The use of cheating movements to get more repetitions is actually counterproductive. It teaches bad motor patterns and interferes with the recovery of the motor units (functional units of nerve and muscle) that were trained properly up until that point in the set. This means injury and no more muscle development.
You have gone outside technical limit if you:
- Use more momentum to lift the weight than is allowed by the concentric tempo prescription.
- Deviate from the prescribed movement pattern.
- Lose full range of motion.
Your concentric tempo may slow down as you fatigue. This is not a problem, as long as your intent is to lift the weight at the prescribed speed.
Increases in load should not come at the expense of technique. To get the full benefit of the program, respect technical limit.
Step 4: Begin with the end in mind
The proper mind set is critical. Arnold Schwarzenegger said, many moons ago, that you should always ask yourself, ‘why you are doing this set.’ Answering the question will give you the right mind set. For example, you have two more sets of deadlifts, and you want to go home, reminding yourself that it will pack on mass and strength on the whole posterior chain (legs&back) will fire you up for those last two sets. If your need is for strength improvement you will train differently to someone who is looking for endurance or general health benefits.
Step 5: Feel the movement, not the weight.
Instead of focusing on the external (the weight), focus on the internal (the movement). Starting to apply this principle with single joint exercises such as incline curls is much easier than compound exercises such as squats. For example, for incline curls, pretend your mind is inside your bones. Focus on the bones moving freely at either end, especially the main working joint. This enable your brain to train the specific movement with fluidity and coordination. This will give you stronger, more toned and co-ordinated muscles. Good movements are less likely to become injured.
Step 6: Count down the reps
Begin every set with a definite goal for the number reps – let’s say five. As you begin your set, count, or have your partner count the repetitions down: 5,4,3,2,1. Why? It keeps your mind focused on the task at hand, not on the outcome. When trainees count upwards, they tend to let their mind wander with anxiety on whether they will complete the set or not with thoughts such as “Will I get stuck at 4 reps?” Good technique, amazing results!
A final word
Churning out perfect reps set after set is paradoxically simple and complex at the same, and is the foundation of productive training. Pay attention to perfect form and you are on your way to optimal results.
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