Rep timing

[maltesecorsair]

Hi
I'd like to know the right amount of time one should take for performing each rep in a set please.Also, could someone kindly direct me to an online dictionary or something which has weight training terms and acronyms explained?Especially if it contains detailed explanations of things like cycles and stuff like that?

 

[Phred]

Try here and see if you find the answers to your questions. Lost of good info and links to other great info. http://www.ironmagazineforums.com/training/60738-training-101-a.html

 

[maltesecorsair]

Thank you, sir, I am reading the thread you've asked me to but some of the links arent working. I take it that about 6 seconds is the average amount of time taken for reps?And as a beginner I neednt get concerned about the tempo actually? I wish I knew some site which listed how to do exercises, with all the little tips included- Like wikipedia says you have to keep your shoulders pinched during bench presses- stuff like that which you guys know but I just dont Also some other site said to keep the back arched while doing benches.And things like training cycles,with maybe a couple of examples thrown in,in a site would be helpful for a dumb noob like me.

 

[Phred]

As far as the rep timing, normal reps are in the 3-6 second range. you can change the tempo just like changing rep ranges to change thngs up a little. This will keep the muscle adapting. look in the P/RR/S thread for rep tempos. Eric feels that different tempos are for different goals. Maybe post a question in that thread (it is a sticky at the top of the Training Forum).

 

[maltesecorsair]

Thank you sir, for the pointer.I'll read the sticky you mentioned.

 

[quark]

I wish I knew some site which listed how to do exercises, etc., etc.

Check THIS SITE out. Scroll down to exercises for different body parts. They give a brief explaination of each exercise and a gif pic to view how to do it. Hope this helps.

 

[maltesecorsair]

Thats a nice site, sir, tyvm for giving me a link to it

 

[Plateau_Max]

From the things I've read over time here's what I've come up with when I consider how to time my own reps.

I have read on a number of occasions that it has been compared one group doing 1 second up, 1 second down repetitions (which is about what everyone does who isn't thinking about it) and another group doing 4-6 seconds up, 4-6 seconds down... and there was no increase in muscle hypertrophy for those doing the longer reps.

Also remember to take into account which muscles you are trying to train. There are Type I and Type II muscles, the fast and slow twitch muscle fibers. You're going to obviously train more for your fast twitch muscles if you're doing the explosive exercises such as lowering the weight down at a somewhat slow pace then pushing or pulling to the starting position as fast as you can. I know a lot of those who train for martial arts prefer this for the obvious reasons.

P/RR/S combines a few methods because like anything in fitness training, when it comes to building your muscles to their full potential you need to use multiple approaches so you're not lacking in any way.

Have you read the P/RR/S sticky yet? I hope all this helps.

 

[maltesecorsair]

Hi
Thank you for the reply, sir.If those doing 1 sec up and 1 sec down and those doing 4-6 secs didnt see any difference in muscular hypertrophy, well perhaps tempo isnt all that vital a thing? No sir, I am not trying to train for martial arts,just trying to get into shape and lose fat.And yes, I have read the P/RR/S thread In fact I've saved it to my puter. I've got some great info from here , I just hope I can do things right

 

[SamEaston]

ExRx (Exercise Prescription) on the Net is one of the best sites for exercises and how to execute them IMO. It also has an awful lot of great info for a beginner, e.g., how to design a program etc.

Enjoy!

 

[emf]

time a rep.

this will prob. make some of you guys give me a bunch of shit, but how in the world would anyone want to time a rep in a set?
we all have our own timing.
we all know how fast we want to do our sets but i could argue all day
if i was told that its better to do your reps on some sort of time element.
you have to keep your form stay tight and go when its time and you sure know when to push the bar up the next time

 

[maltesecorsair]

Sameaston, ty sir, for that link to exrx site.Nice site
Emf, sir, I am not worrying much about the rep tempo right now I'm just letting it get done naturally sorta

 

[ab2al2]

i think most people miss the boat here. rep timing isn't as important as eliminating momentum (if you're trying to work your muscles). your reps should be long enough to keep tension on your muscles through the entire range of motion. if you use momentum- the tension is on your connective tissues which leads to injury and sub-par results.

 

[maltesecorsair]

Thank you for that pointer sir, I'll be more careful about the momentum now.