What is The Perfect Exercise or Workout Rep?
The perfect excercise or workout repetition (rep) is the basis of gym training. Despite this, many lifters manage to get it wrong and lack progress with their training as a result. You must be completely focussed to achieve the perfect excercise rep.
Tips For the Perfect Rep
Have Clarity on The Right Mechanics Necessary to Achieve The Perfect Rep. Visualise the complete rep in your mind before physically executing it. If in doubt, consult a certified trainer to help you get it right.
Start in The Right Position. Without achieving the right alignment from the outset, you are setting yourself up for failure.
Focus on The End Point of The Exercise. If you focus on why you are performing an exercise, you are more likely to not only do it properly and in a more focussed manner, you will be able to give it your utmost until the end.
Focus on Feeling The Muscles Work Throughout The Entire Movement. Don’t focus on the weight, focus on the muscles themselves as they are performing the movement. This is easier on single joint exercises rather than compound movements. For example when performing a dumbbell curl, feel the muscle bicep contract at the top of the movement.
Count The Number of Reps Left. Start the exercise with a definite idea of how many reps you’d like to complete during the set, and count it down in reverse order. E.g. 8,7,6… This keeps you focussed on the set you are performing. Counting upward has the potential for your mind to wander.
The First And The Last Rep Should Look The Same. Don’t sacrifice form for a heavier weight. For example don’t use momentum to get the weight up, or deviate from the correct range and line of motion. Perform as many reps as possible with this in mind. Cheating will not help you achieve your ultimate aim.
[Above: Luric Edison, Optimum Nutrition]
Signs You're Training Outside Your Limit
- You use momentum to lift a weight.
- You move the weight outside its correct range of movement.
- You fail to perform the exercise in the full range.
- The speed in which you perform an exercise slows as you complete the set. If this occurs, this is not a problem as long as you still complete each rep in the proper tempo.
Perfect Reps Build Muscle
Avoiding increasing the weights at the expense of correct technique. Productive training occurs when one perfect rep follows another. Perfect reps should form the foundation of any lifter’s training programme.