What are REPS? | Learn Proper Technique & Tempo

Summary

This video from the 'Training Basics' series breaks down the fundamentals of repetitions (reps) for muscle building. It explains what reps are, the importance of concentric and eccentric phases, and how isotonic contractions promote muscle hypertrophy. The host emphasizes proper technique, including controlled movement, resisting the weight on the way down, and staying within an active range of motion. Tempo is also highlighted, with advice on varying concentric speed, slowing eccentrics, and pausing between phases to maximize muscle growth. Overall, the video provides practical guidance to make every rep meaningful and effective for strength and size gains.

Takeaways

• 😀 Reps (repetitions) are the basic unit of exercise, consisting of a concentric (muscle shortening) and eccentric (muscle lengthening) phase.
• 😀 Isotonic contractions, where muscles change length without losing tension, are most effective for muscle growth as they recruit the greatest number of muscle fibers.
• 😀 Muscle hypertrophy is the enlargement of muscle cells, stimulated by resistance training with adequate intensity and a full range of motion.
• 😀 For optimal muscle growth, both resistance and range of motion are crucial. Adequate resistance means using a weight that challenges you, and full range of motion maximizes muscle recruitment.
• 😀 Proper technique is essential for maximizing muscle engagement and avoiding unnecessary muscle involvement. Control the weight with the target muscle, avoiding excessive momentum or the use of other muscles.
• 😀 The eccentric phase should always be controlled to keep muscles under tension, as this is where the most muscle growth occurs.
• 😀 Tempo refers to the speed at which the concentric (upward), eccentric (downward), and transition phases occur. A controlled tempo can enhance hypertrophy.
• 😀 A fast concentric (lifting phase) recruits more motor units across the muscle, while a slow concentric generates more force per unit of motor units. Both can stimulate muscle growth.
• 😀 The eccentric phase should be slow and controlled to increase the amount of time the muscle is under load, thereby maximizing hypertrophy.
• 😀 Pausing at the top and bottom of a movement (e.g., in calf raises or bench presses) helps control momentum and ensures the muscle is properly activated without relying on tendons or momentum.
• 😀 To maximize results, always perform each rep with the same form and tempo, even if you are nearing muscular failure. The last reps should still maintain control and minimize form breakdown.

Q & A

What is a rep, and why is it important in resistance training?

A rep, short for repetition, refers to performing one complete cycle of an exercise, such as lifting a weight up and lowering it back down. Reps are essential because they help build muscle by generating mechanical tension and promoting muscle growth through isotonic contractions.

What are the two phases involved in a rep?

The two phases of a rep are the concentric phase (where the muscle shortens or contracts, like lifting the weight) and the eccentric phase (where the muscle lengthens or stretches, like lowering the weight).

How do isotonic and isometric contractions differ?

An isotonic contraction involves muscle lengthening and shortening under constant tension (e.g., during a bench press), whereas an isometric contraction occurs when the muscle length stays the same while tension changes (e.g., holding a plank). Isotonic contractions lead to greater muscle hypertrophy because they engage more muscle fibers.

What is muscle hypertrophy and how is it achieved?

Muscle hypertrophy is the enlargement of muscle cells. It is achieved through resistance training that creates a hypertrophic stimulus, signaling the muscle cells to grow and expand to get stronger. This is primarily driven by adequate resistance, a full range of motion, and mechanical tension.

Why is using adequate resistance important for muscle growth?

Adequate resistance ensures that the weight you lift challenges your muscles enough to trigger growth. Using a weight that forces you to exert high intensity increases muscle recruitment and generates a strong hypertrophic stimulus.

What does range of motion refer to in an exercise?

Range of motion refers to the extent of movement a joint allows during an exercise. Using a full range of motion ensures maximum muscle activation, especially at the beginning and end of the movement, which stimulates muscle growth effectively.

What are the three essential rules for performing reps correctly?

1) Control the weight with the target muscle, avoiding excessive momentum or involvement of other muscles. 2) Actively resist the weight during the eccentric phase, instead of letting gravity bring it down. 3) Stay within your active range of motion to prevent injury and ensure effective muscle engagement.

How does tempo affect muscle growth?

Tempo, the speed at which you perform the concentric, eccentric, and the transition between them, plays a significant role in muscle growth. A slow eccentric phase increases time under tension, leading to greater hypertrophy. The concentric phase can be fast or slow, but a controlled eccentric is always recommended.

Should you always perform the concentric phase quickly for muscle growth?

Not necessarily. While a fast concentric phase recruits more motor units, a slow concentric phase can help you focus more on the target muscle and control the movement. Both speeds can lead to muscle growth depending on the intensity of the training.

What is the importance of the brief pause between the concentric and eccentric phases?

The brief pause between phases is crucial because it removes momentum, allowing the muscle to fully engage during both the concentric and eccentric phases. For example, pausing at the bottom of a calf raise prevents the Achilles tendon from taking over, ensuring the calf muscles are doing the work.