If you thought a ‘rep’ was as simple as lifting a Weight and then putting
it back down then read on for the full breakdown of what is actually required
throughout 1 Rep.
1.)
A
REPETITION or ‘rep’ is a complete movement of a specific exercise.
It consists of a CONCENTRIC phase- in which the working muscle shortens, a
transition phase – in which the muscle if fully tensed – and an ECCENTRIC phase
– in which the muscle lengthens. All three are vital to making every repetition
count.
2.)
CONCENTRIC
PHASE. During this first section of the repetition, the
working muscle shortens to pull the bones on either side of a joint closer
together. In a bicep dumb-bell curl, this is the part of the rep that brings
your forearms towards the bicep. The heavier the weight, the more muscle fibres
will be activated with each rep.
3.)
TRANSITION
PHASE. You should not consider the midway point of an exercise
break. This is where the muscles are at peak contraction, so pause for a count
of one to squeeze the muscle at its most tensed. This will recruit as many
muscle fibres as possible, promoting bigger strength gains and faster results.
4.)
ECCENTRIC
PHASE. The final part of the rep is by no means less important than
the first. The lengthening of the muscle back to the start position does not
fire as many muscle fibres, but it does place more stress on those that are
activated. Constant tension is key to muscular growth, so don’t cut corners in
this phase.
Ref. –
Muscle Manual : Men’s Health
