Search

Firstly lets look at how to perform repetitions correctly and then we will look at how to cycle them correctly.

A full range repetition should be taken through the complete range of joint movement in a slow controlled manner, if the weight is so heavy so you have to jerk it bounce or swing it to get it to the top of the movement, it is too heavy and your form will be compromised.

I advocate an eight-second repetition with a three second lifting (positive) movement and a five second lowering (negative) movement. I believe this to be a safe and productive exercise speed When performing each exercise through a full range of motion, accentuate the lifting part of the movement slowly and smoothly for each repetition to the count of three.

Don't pause in the contracted position but lower the resistance slowly and smoothly to the count of five. Maintain a normal breathing pattern throughout the whole movement exhale on the lift and inhale on the release. Avoid locking joints when lifting weights, always keep a slight bend in the arms and legs.

Fast and jerky movements should be avoided at all times as they place undue stress on the muscle and connective tissue substantially increasing the likelihood of injury.

Examples of this are: arching the back and bouncing the bar off the chest in the Bench Press, bending forward under squats and using any sort of momentum for any other exercise. These will work counter to your goals so be aware and eliminate them from your program.