Maximize Every Repetition

Whether you’re a male wanting to bulk up or a female wanting to tone up, the training methods to reach your goals are quite similar.  Progressive resistance training increases the size and strength of muscles in both men and women, although men generally have a greater ability due to the hormone testosterone, higher percentage of lean body mass, and larger body size (Westcott, 2014).  Paying attention to your movement speed during each repetition is a training variable you should use to improve your desired results.

There are two phases of a contraction – the concentric action and the eccentric action.  A concentric contraction is the shortening of the muscle – this usually feels like the work phase (e.g., the up phase of a bicep curl).  The eccentric action occurs when the muscle lengthens; it feel like the easier phase of the exercise (e.g., the lowering phase of a bicep curl).  Every time you perform resistance training exercises you should make the most of every repetition by focusing on both phases of a contraction.      

Each repetition should be performed smoothly, taking about 6 seconds to complete – approximately 1-3 seconds for the concentric action and 2-4 seconds to complete the eccentric action (Wescott, 2014).  If you’ve been concentrating on the concentric contraction you may feel more soreness after slowing down the eccentric action.  Eccentric training is known to cause the greatest amount of post workout soreness.  Interestingly, the eccentric training has also been shown to be more effective than concentric training for strength development and muscle hypertrophy (Farthing & Chilibeck, 2003). 

Maximize your strength training routine by working your muscles in both phases of the contraction.  You may need to slow down each repetition and focus more on the eccentric phase but you will soon notice improved results.  As with all resistance training, concentration and proper technique are paramount.     

References

Farthing, J., & Chilibeck, P. (2003). The effects of eccentric and concentric training at

     different velocities on muscle hypertrophy. European Journal Of Applied Physiology,

     89(6), 578-586.

Westcott, W. (2014). Resistance training: programming and progressing. In C.X. Bryant,

     S. Merrill, & D. Green (Ed.), American council on exercise personal trainer manual.

     (5^th edition). (pp. 326-390). San Diego: American Council on Exercise.