Tag Archives: perfect rep

Make Your Training Count – The Perfect Rep

On the rare occasion I frequent a commercial gym I get shocked by what I see!

And no, not just the common place:

  • Lack of workout intensity
  • Lack of structured programming
  • Overuse of pin loaded equipment
  • Zero smiles attitudes
  • Shortage of squatting and deadlifting facilities
  • Massive overuse of cardio equipment


No. It’s actually the POOR QUALITY REPS that every Joe Blow seems to be punching out.

Resistance training is not a race. Slow down.

Muscles don’t count reps.

Throwing your shoulder into your bench will not grow your chest.

Is that a swinging bicep curl or some new shoulder flexion exercise I missed the memo on.

A squat should activate your glutes, get LOWER.

Try flexing your target muscle group when training them.

A seated row or late pulldown at speed is a recipe for rotator cuff problems at best.

Do you even know which muscles that exercise is designed to work?

Try quality not quantity…

Somebody stop me… Anyway, here’s three things you should think about on EVERY REP, for EVERY SET.

* The two exceptions are doing Olympic or Power lifts for low reps (strength and power work) or momentum exercises (like the kettlebell swing)

The Perfect Rep (for optimal muscle size – hypertrophy, mobility and tissue quality):

  1. TENSION – ‘feel’ the working muscle. Understand how the muscle contracts. Flex it like a bodybuilder.
  2. TEMPO – ‘control’ the rep. Start with a 3120 cadence. Thats 3 seconds lowering (eccentric); 1 second pause (at stretch position); 2 second raise (concentric); no rest at lockout.
  3. RANGE OF MOTION – Reduce the weight and work through a full range of motion – yes right through to that ‘stretch reflex’.

Try it next time you work out and let me know the difference you fell in your workout.