Health / Fitness / Repetition (Rep): One complete motion of an exercise, often used in reference to strength training. MORE
Repetition Compulsion ...
If you've read my previous articles you'll know that when it comes to muscle growth, I lean towards time under tension and adequate rest periods as being the culprit to eliciting muscle growth for bodybuilders.
The Repetition - The Best Rep for the Best Results
Written by Jim Brewster ...
by Nick Nilsson
Do Any of These Styles Describe You?
1-RM Tests (Repetition maximum tests)
purpose: to measure maximum strength of various muscle and muscle groups.
procedure: One repetition maximum tests (1-RM) is a popular method of measuring isotonic muscle strength.
After you have warmed up by using a light weight for 12 or 20 reps, choose a weight for your next set that will challenge you for your goal number of s.
Repetition A repetition (often called a "rep") is a single completion through the full range of motion of a particular exercise.
The word reps is a shortening of s. A is one complete movement of an exercise. This must be a complete range of motion of the exercise and must be performed correclty.
The purpose of a repetition is to create tension in the muscle through a full range of motion, that when repeated throughout a set, would fatigue a muscle.
One complete movement of an exercise.
Rep Out Repeat the same movement over and over until you are unable to do anymore.
Reps Abbreviation for S.
Repetition or "Rep" - A single movement, as in doing one squat. This is going down and then going back up. For toning, strength and endurance, do more reps at a lower weight.
Speed of , cadence, or time under tension
Tempo Training Shorthand (seconds) ...
Repetition Maximum (1RP) - Similar to absolute strength, the maximum you can lift in one go.
Slow Twitch - Muscle cells that contract slowly and are resistant to fatigue. Good for long distance running or swimming.
(rep) - The number of times you lift and lower a weight in one set of an exercise. For example, if you lift and lower a weight 10 times before set-ting the weight down, you have completed 10 "reps" in one set.
One complete execution of an exercise, often used in strength / weight training.
Also known as rep.
or "rep": Repeating the performance of an action or movement.
Rest Interval: The length of time in between sets of an exercise that allows muscles to rest before the next set.
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Repetition- The number of times an exercise is repeated within a single exercise “set.'
Resistance training- See “Strength training' ...
Each individual count of an exercise that is performed. Series of s called "sets" are performed on each exercise in your training program.
Repetition The act of repeating an action/movement.
Resting Heart Rate A measure of heat beats per minute when the body is completely at rest, such as in the morning right out of bed.
- The number of times you perform a certain movement to complete a set. More commonly abbreviated to 'rep,' the quantity represents the desired adaptation and determines the amount of rest you will require.
Goal Repetitions: The number of planned repetitions designated to perform during an exercise session.
Goal Setting: A plan or strategy for causing a behavioral change.
Do 15 s per Side
As you move through this exercise, you should take care that you exercise both sides of your body equally. To achieve this, start out with 15 s of this exercise per side.
Load - Repetition Relationship
The strength training zone requires you to use loads in the range of 60% to 100% of 1RM. The relationship of percentage loads to number of repetitions (rounded up) to failure is as follows: ...
Longer s, which are run quickly with a short recovery, involve the lactate system (burning legs syndrome).
Consistent steady running, strides and recovery stages, involve the oxygen system (you can talk during these sections).
Forced repetitions -- Assistance to perform additional repetitions of an exercise when muscles can no longer complete movement on their own.
s: Perform 3-5 for each stretch
Stretch slowly and smoothly; Never bounce
Maintain normal breathing during each movement
Focus attention on muscle being stretched; try to limit movement in other body parts ...
Repetitions The number of times an exercise is repeated in one set.
Resting Heart Rate (RHR) Your pulse at rest.
s can be reasonably high as the nature of some exercises means there can be up to 20 seconds between efforts - for example when a medicine ball has to be retrieved.
Repetition or "rep" - One complete exercise that includes both concentric and eccentric movements.
A (or "rep") is the act of lifting and lowering a weight once in a controlled manner. A "set" consists of several s performed one after another with no break between them.
Do repetitions of abdominal crunches (modified sit-ups), side-lying leg lifts, and squats.
High- resistance training may be technically less intense than using heavier weight, but it won't feel like it. This kind of training induces a wicked pump, and you may be very sore as your body adapts to the training.
While repetition is key, one must never compromise on form. Reps should be in the ratio of 12:10:6, offers Verma. His meter to decide on weights is this: If you can do 15 at one go, it's too light.
*RPE (Ratings of Perceived Exertion) is a scale used to monitor intensity based on the exerciser’s perception of intensity.
Higher repetition during weight lifting sessions stimulate the slow twitch muscle fibers and promote muscle endurance.
*Do 10 s
Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.
Do the repetitions in a slow, continuous and controlled manner and remember to breathe out as you perform the contraction and breathe in as you go back to the starting position.
As you get more advanced, you can add an extra set to the routine above.
Forced repetitions are a popular method for adding intensity to a resistance training program. Forced repetitions are s performed after a person has gone to failure.
Do Lower Repetitions
Once you've learn proper technique and form, then it's time to include lower repetition into your routine. Lowering your reps means you need to lift heavier weights, which will help you gain more strength.
Perform 8-12 s of each exercise (resulting in failure at the last rep)
Work up to four to six complete circuits.
Quadriceps (Upper leg), Hamstrings ...
See also: Exercise, Muscle, Fitness, Strength, Workout