Three Phases of a Rep

Adapted From an Article by Zach Bashore

An overview of the basics of repetitions and sets as well as what your muscles are doing during your workout.

Determining the amount of reps and sets a person performs will vary on the individual and factors such as age, height, weight, goals, diet and type of supplements. For most of us, determining how many reps we do per workout depends on whether we are looking to build or cut up. Deciding the amount of reps you want to do would be pointless if you did not understand the basics of a repetition.

A repetition (rep) is defined as the act of lifting and lowering once in a controlled manner. The number of reps per set will only depend on the goals of the individual performing the exercise. If you are unfamiliar with the term set, it refers to several repetitions performed with no break in between. It is also important to know that sets with fewer reps must be performed with heavier weight if you are looking to bulk up. Sets performed with lighter weight and more reps are perfect for toning and defining muscle.

The first of three vital phases of a rep is the concentric phase. The main purpose of the concentric phase is actually lifting the weight and is associated with the shortening of muscle fibers. During this phase of a rep, the working muscle shortens, pulling the bones on each side of the muscle together. If the weight being lifted is fairly light, a large percentage of muscle fibers will remain inactive. However, if the weight is heavy, the muscle will use as many fibers as possible to meet the stress placed on it. You also must exhale properly during the concentric portion of a rep to perform the exercise at its maximum potential.

The peak contraction or transition phase is the mid-point contraction of a rep. This phase of contraction is best associated with myofibrillar damage and delayed onset muscle soreness (DOMS). While performing the transition phase, you should pause for a half second to contract the muscle and achieve peak contraction. Along with heavy weight, you should rely on training principles such as isolation, supersets, and peak contraction. This will stimulate the maximum amount of muscle fibers possible.

The second half of a rep is known as the eccentric phase. This phase is just as important as the concentric phase, but many people feel that it is not as important. Out of all the forms of muscle contraction, the eccentric phase is most widely researched. Most eccentric based training regimens result in large amounts of muscle stiffness, so it is important that you balance your exercises between eccentric and concentric movements.

The toughest part of balancing these three phases are determining which exercises actually promote the biggest muscle gains. You must try different training methods for months, even years, to know which workout routine suits you best. Don't forget to maximize your results by including a healthy diet and supplements in your workout plan.

To Your Success !

Neither the senders nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

Back To The Articles Main Page