Mike Mentzer, quite rightly, has noted that the fundamentals of a productive,
rational, and
noncontradictory exercise protocol are: 1) intensity (training to momentary
muscular failure);
2) performing the precise volume of exercise necessary to produce the desired
response; and
3) the downward regulation of training frequency as the trainee becomes
stronger and more
muscular. These fundamentals form the pillars of effective strength training
because they are
consistent with the laws of nature (embodied in such scientific disciplines
as endocrinology and
stress physiology).
However, although these fundamentals must be employed in order to experience
dramatic and
unbreached progress, there is another important factor which must be considered
in order to
maximize the chances of progressing to the limits of one's genetic potential.
That is the
consistent utilization of the quality repetition. Indeed, the fundamentals
of intensity, volume,
and frequency will not be as efficacious as possible if the growth producing
stimuli (the
repetitions themselves) are not administered in the proper fashion. The
repetition is the only
way we have to create the condition(s) necessary (a state of homeostatic
disarray) to set the
growth machinery into motion. In short, the repetition (whether it is a
full repetition or a static
contraction etc.) is the smallest unit of administration of the training
stress and therefore should
be given the careful attention it merits.
What is the quality repetition? A quality repetition is one which requires
the target muscles to
produce a maximum but controlled force to move the resistance. This means
that more and
larger motor units are recruited which, in turn, produces the greatest
inroad into the muscle's
strength level; thereby providing a greater (more intensive) growth producing
stimulus. As
Mike has repeatedly said, the purpose of bodybuilding exercise is not to
lift heavy weights, but
to provide a muscular experience (high intensity muscular contractions)
which sets in motion
the physiological processes which, given the right conditions (recovery,
adequate nutrition),
will produce a notable increase in strength and muscular size on a workout-to
workout basis.
Apart from the growth stimulating benefits inherent in the performance
of the quality
repetition, they are also far safer than the typical repetition performed
in gyms around the
world. By performing moderately paced controlled repetitions you greatly
reduce impact
forces, which, if excessive, can result in significant muscle and/or connective
tissue damage. In
fact, even if explosive and/or ballistic repetitions were more effective
in stimulating growth, it
would be foolish to use them since they carry the greatest risk of injury.
How does one perform the quality repetition? Start each repetition from
a dead stop. This
provides for a more intense contraction in that it eliminates the role
of momentum which
comes with doing repetitions continuously with an immediate turnaround.
Moreover, the
potentially dangerous impact forces that come with performing continuous
repetitions are
virtually non-existent. In essence, a set performed in this way can be
thought of as a chain of
single quality repetitions.
Move the resistance at a pace that is slow and steady in order to maximize
safety and to
maintain continuous loading of the target muscles. Personally, I find a
4-5 second positive and
a 3-4 second negative allows me to maximally load the muscles with little
momentum and
impact force.
On multi-joint movements (e.g., leg press, bench press) carry the positive
portion of the
repetition about 3 to 4 inches short of lockout to maintain stress on the
target muscles. On all
single joint movements (e.g., curls, pec deck work) and certain multi-joint
ones (e.g.,
pulldowns) carry the positive all the way to the fully contracted position
and hold it for at least
1 second.
The negative portion of the repetition should be performed at a speed that
continues to load
the musculature. If you perform the negative too slowly (unless you are
doing very heavy
negative-only training) muscular friction actually allows you a brief respite.
When you can no
longer perform the full positive portion of the repetition, resist the
temptation to increase the
repetition speed or otherwise compromise your form in order to get the
repetition. Although
the repetitions at the end of a set are generally safer because you are
weaker, if you cheat or
dangerously break form (squirm, contort) you greatly increase the risk
of injury. Instead, keep
pushing or pulling smoothly against the resistance trying to move it; even
if only a fraction of
an inch. Keep breathing. When all movement of the resistance stops, keep
fighting it (a sort of
isometric repetition) for at least 10 seconds.
When you are consistently performing quality repetitions, you may find
that the inroad into
recovery ability is much greater than with the use of inferior repetitions.
Monitor and adjust the
frequency of your training accordingly.
As an aside, consistent performance of the quality repetition is essential
in order to
evaluate/measure progress on a workout-to-workout basis. If your repetition
cadence varies
considerably from one workout to another, you may think you are getting
stronger when in
fact you are creating the illusion of increased strength because you are
getting more repetitions,
but they are of inferior quality. Without consistent performance of the
quality repetition,
evaluating progress is nothing more than a blind guess.
The quality repetition allows you to train to momentary muscular failure
in the safest most
efficient manner possible. Remember it all starts with the repetition;
perform quality repetitions
on a consistent basis and you will maximize the effectiveness that the
fundamentals of
intensity, volume, and frequency have to offer.
(I would like to credit Dr. Richard Winett and Andrew Baye's recent writings
for stimulating
my interest in this important topic)