{"id":2515,"date":"2020-06-25T13:28:12","date_gmt":"2020-06-25T19:28:12","guid":{"rendered":"https:\/\/strengthsenseiinc.com\/?p=2515"},"modified":"2021-08-31T15:07:31","modified_gmt":"2021-08-31T21:07:31","slug":"7-steps-to-the-perfect-rep","status":"publish","type":"post","link":"https:\/\/strengthsenseiinc.com\/2020\/06\/25\/7-steps-to-the-perfect-rep\/","title":{"rendered":"7 Steps to the Perfect Rep"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2515\" class=\"elementor elementor-2515\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7b13e202 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7b13e202\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e8cfb40\" data-id=\"e8cfb40\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2c3c902c elementor-widget elementor-widget-breadcrumbs\" data-id=\"2c3c902c\" data-element_type=\"widget\" data-widget_type=\"breadcrumbs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<p id=\"breadcrumbs\"><span><span><a href=\"https:\/\/strengthsenseiinc.com\/\">Home<\/a><\/span><\/span><\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-77148690 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"77148690\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">7 Steps to the Perfect Rep<\/h1>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-42b0a63 elementor-widget elementor-widget-heading\" data-id=\"42b0a63\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">Practical Advice on Exercise Performance<\/h6>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e4584ee elementor-mobile-align-center elementor-widget elementor-widget-post-info\" data-id=\"7e4584ee\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-a339c7b elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"far fa-user-circle\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-custom\">\n\t\t\t\t\t\t\t\t\t\tBy Strength Sensei CP\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-ba9c996 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t<a href=\"https:\/\/strengthsenseiinc.com\/2020\/06\/25\/\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-calendar\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>June 25, 2020<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-d7670a7 elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"far fa-clock\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-time\">\n\t\t\t\t\t\t\t\t\t\t<time>1:28 pm<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-627154b elementor-widget elementor-widget-image\" data-id=\"627154b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-3-2-1024x683.jpeg\" class=\"attachment-large size-large wp-image-2518\" alt=\"\" srcset=\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-3-2-1024x683.jpeg 1024w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-3-2-500x333.jpeg 500w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-3-2-700x467.jpeg 700w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-3-2-300x200.jpeg 300w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-3-2-768x512.jpeg 768w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-3-2-1536x1024.jpeg 1536w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-3-2-610x407.jpeg 610w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-3-2-200x133.jpeg 200w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-3-2-400x267.jpeg 400w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-3-2-600x400.jpeg 600w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-3-2-800x533.jpeg 800w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-3-2-1200x800.jpeg 1200w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-3-2.jpeg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9ed7dfa elementor-widget elementor-widget-text-editor\" data-id=\"9ed7dfa\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">The perfect repetition <\/span> <span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">is the most basic of all strength training principles. It influences all the loading parameters, such as sets and choice of exercise. Yet, most trainees fail to observe the basic guidelines for performing the perfect rep. Hence, they don\u2019t progress as quickly as they could.<\/span><\/p><p><b id=\"docs-internal-guid-c5fdcf23-7fff-5046-a92a-e866ebc02847\" style=\"font-weight: normal;\">\u00a0<\/b><\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Executing the perfect repetition comes from within. Here are seven steps to help you get the most out of your training:<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">\u00a0<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Step 1: Be clear on how an exercise should be performed. <\/span><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Proper technique must be clear in your mind before you begin an exercise, as your results are directly proportionate to the extent you understand how an exercise should be performed. If you are not certain what perfect technique is on an exercise, book a consultation with a qualified trainer.<\/span><\/p><p>\u00a0<\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"><br \/><\/span><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Step 2: Use the proper start position. <\/span><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Most people are already in a faulty position\u00a0before they start the rep. In the front squat, for example, your elbows should be up and in, the bar must be slightly choking you, your torso should be as upright as possible, and your feet should be shoulder-width apart and externally rotated slightly. If you are not in that position, you are already starting to waste the rep. Also, beginning with the elbows too low in this exercise puts enormous strain on the scapulae retractors and many other muscles of the shoulder girdle. It also accentuates the load on the lumbar discs.<\/span><\/p><div><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">\u00a0<\/span><\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-fbbdf80 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fbbdf80\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-e18407f\" data-id=\"e18407f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cfa9795 elementor-widget elementor-widget-image\" data-id=\"cfa9795\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Squat-683x1024.jpg\" class=\"attachment-large size-large wp-image-2519\" alt=\"\" srcset=\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Squat-683x1024.jpg 683w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Squat-500x750.jpg 500w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Squat-700x1050.jpg 700w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Squat-200x300.jpg 200w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Squat-768x1152.jpg 768w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Squat-1024x1536.jpg 1024w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Squat-610x915.jpg 610w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Squat-400x600.jpg 400w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Squat-600x900.jpg 600w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Squat-800x1200.jpg 800w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Squat-1200x1800.jpg 1200w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Squat.jpg 1280w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">The front squat is a lower body mass builder, but to get the most of the exercise, perform each rep in the same manner \u2013 with perfect technique! (All photos by Milo\u0161 \u0160ar\u010dev)<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d19f48\" data-id=\"5d19f48\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f4553d4 elementor-widget elementor-widget-text-editor\" data-id=\"f4553d4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Step 3: Begin with the end in mind. <\/span><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">The proper mindset is critical. Arnold Schwarzenegger said that you should always ask yourself, \u201cWhy am I doing this set?\u201d Answering this question will give you the right mindset. Let\u2019s say you have two more sets of deadlifts, but you want to go home. Knowing that those perfect reps will pack on mass and strength on the whole posterior chain will fire you up to stay in the gym and grind out those last two sets.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Step 4: For maximum hypertrophy, feel the muscles, not the weight. <\/span><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Instead of focusing on the external (the weight), focus on the internal (the muscles). Starting to apply this principle with single-joint exercises, such as incline curls, is much easier than compound exercises, such as squats.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">\u00a0<\/span><\/p><p><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">For incline curls, pretend your mind is inside your elbow flexors. Focus on the force of the contraction during the concentric range and the stretch of the eccentric range. Fire your antagonistic muscles (triceps) as you hit the bottom range. This last suggestion will provide a greater stretch of your elbow flexors and augment the force of the next concentrate rep.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Step 5: For maximal strength and power, feel the speed. <\/span><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Concentrating on accelerating the load will tap into the higher threshold motor units, especially as evolve through the set and the reps are getting harder. Research shows that concentrating on the speed of the concentric contraction helps shift the force\/time curve to the left, hence producing a greater rate of force development.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">\u00a0<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Step 6: Count down the reps. <\/span><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Begin every set with a definite goal for the number reps \u2013 let\u2019s say five. As you begin your set, count, or have your partner count down the repetitions: 5,4,3,2,1. Why? It keeps your mind focused on the task at hand, not on the outcome. When you count upwards, you tend to let your mind wander with anxiety about whether you will complete the set or not with thoughts, such as, \u201cWill I get stuck at 4 reps?\u201d This trick also allows you to be more present during the sets, hence improving your rate of progress.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\">\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-12438dd elementor-widget elementor-widget-text-editor\" data-id=\"12438dd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>\u00a0<\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Step 7: Make certain the first and the last rep look the same technically. <\/span><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">The technical limit is a concept that I first heard about from Ian King. 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 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\u2014the one that determines results\u2014is determined by the weight you are using and how you are using it.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d9d88fb elementor-widget elementor-widget-image\" data-id=\"d9d88fb\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Press-1024x683.jpeg\" class=\"attachment-large size-large wp-image-2520\" alt=\"\" srcset=\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Press-1024x683.jpeg 1024w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Press-500x333.jpeg 500w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Press-700x467.jpeg 700w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Press-300x200.jpeg 300w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Press-768x512.jpeg 768w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Press-1536x1024.jpeg 1536w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Press-610x407.jpeg 610w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Press-200x133.jpeg 200w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Press-400x267.jpeg 400w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Press-600x400.jpeg 600w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Press-800x533.jpeg 800w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Press-1200x800.jpeg 1200w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Press.jpeg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">As you begin each set, count backward from the highest rep. If you are performing five reps, you will countdown 5,4,3,2,1.<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe4b60a elementor-widget elementor-widget-text-editor\" data-id=\"fe4b60a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"background-color: transparent; color: #2e2e2e; font-family: 'Times New Roman'; font-size: 12pt; white-space: pre-wrap; letter-spacing: 0px;\">On a given set, perform as many repetitions as you can within the technical limit. When you reach momentary muscular failure within the technical limit or go outside of the technical limit, you are done for the set. The use of cheating movements to get more repetitions is 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 until that point in the set. You have gone outside technical limit if any of the following faults occur:<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"><br \/><\/span><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">\u2022\u00a0\u00a0 Use more momentum to lift the weight,<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">\u2022\u00a0\u00a0\u00a0Deviate from the prescribed movement pattern.<\/span><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"><br \/><\/span><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">\u2022\u00a0\u00a0 Lose full range of motion.<\/span><\/p><p>\u00a0<\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">Consider that your concentric tempo can slow down as you fatigue. This is not a problem, as long as your intent is to lift the weight at the prescribed speed. Again, increases in load should not come at the expense of technique. To get the full benefit of any program, respect the concept of the technical limit.<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">\u00a0<\/span><\/p><p dir=\"ltr\" style=\"line-height: 1.2; margin-top: 0pt; margin-bottom: 0pt;\"><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #2e2e2e; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\">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.<\/span><span style=\"font-size: 12pt; font-family: 'Times New Roman'; color: #000000; background-color: transparent; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;\"> After all, in life, you either have a result or an excuse!<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-47fece81 elementor-widget elementor-widget-post-navigation\" data-id=\"47fece81\" data-element_type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-post-navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/strengthsenseiinc.com\/2020\/06\/22\/working-the-posterior-chain-gang-with-reverse-hypers\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><i class=\"fa fa-angle-left\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Working the Posterior Chain Gang with Reverse Hypers<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/strengthsenseiinc.com\/2020\/06\/29\/acupuncture-for-iron-game-and-other-athletes\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">Acupuncture for Iron Game and Other Athletes<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><i class=\"fa fa-angle-right\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-66e9257 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"66e9257\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Practical Advice on Exercise Performance The perfect repetition is the most basic of all strength training principles. It influences all the loading parameters, such as sets and choice of exercise. Yet, most trainees fail to observe the basic guidelines for performing the perfect rep. Hence, they don\u2019t progress as quickly as they could. \u00a0 Executing [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":2518,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[11],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Steps to the Perfect Rep - Strength Sensei Inc<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/strengthsenseiinc.com\/2020\/06\/25\/7-steps-to-the-perfect-rep\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Steps to the Perfect Rep - Strength Sensei Inc\" \/>\n<meta property=\"og:description\" content=\"Practical Advice on Exercise Performance The perfect repetition is the most basic of all strength training principles. 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