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.
Third set: 1 x 8 repetitions:
Now, we're starting to get into heavier weight but at this stage you shouldn't be anywhere near your maximum. Yep, you shouldn't be approaching failure or having a super hard time with this set.
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 repetitions.
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 repetitions. A Repetition 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.
Repetition 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 REPETITIONS.
Repetitions: 8 to 12 lifts are considered a set. Do 1 to 3 sets, allowing 30 to 60 seconds of rest between sets.
Speed: 3 seconds to lift, 1- or 2-second pause, 4 seconds to lower. Remember to breathe.
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 repetition, 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.
Repetition (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.
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 repetitions 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.
Repetition - 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 Repetitions 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 repetitions 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 repetitions, 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.
Repetitions: 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.
Repetitions 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 repetition (or "rep") is the act of lifting and lowering a weight once in a controlled manner. A "set" consists of several repetitions performed one after another with no break between them.
Do repetitions of abdominal crunches (modified sit-ups), side-lying leg lifts, and squats.
High-repetition 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 repetitions
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 repetitions 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 repetitions of each exercise (resulting in failure at the last rep)
Work up to four to six complete circuits.
Quadriceps (Upper leg), Hamstrings ...
The number of repetitions chosen for each exercise depends on the amount of resistance (weight) you're using. Maximum resistance is the most weight you can lift with proper form one time.
Perform 10 repetitions of jackknives. Lie flat on your back with your legs straight out together and your arms extended on the floor above your head. Raise your upper and lower body simultaneously, extending hands to feet.
Perform: 8 repetitions to the right. Switch and repeat 8 repetitions to the left.
Targets core muscles, glutes and legs ...
Performing high repetition exercises with light weights stimulates type IIa fibers to act more like type I fibers and take up an endurance type role.
Use the set and repetition method for best results (Example: 15-15-30 = 1 set). Work muscles with strong intensity, and elevate the heart rate to goal fitness level.
recovery rep, repetition a single complete performance of a movement, normally including both the concentric (working against resistance) and eccentric (allowing the weight to move in the direction it would if you let go) phases, ...
It relieves the body of unwanted tension and liberates the spine and joints.
Purpose: To stretch the back
Target Muscles: The latissumus dorsi
Repetitions: Stretch twice on each side, hold for 30 seconds each ...
Slowly increase repetitions.
For strength training to be effective, the muscles have to work. Start by performing the exercises in sets of 8 or 12 repetitions and then increase as your stamina improves.
Repetition or "Rep": This refers to the number of times you perform an exercise during a set.
Warm up: This is the act of preparing your body for the stress of exercise.
Abbreviation for repetitions. One complete exercise that includes both concentric and eccentric movements.
Resting Heart Rate ...
Scoring: More repetitions done in one minute means a greater amount of muscle endurance.
TELL US: How are you keeping your family fit? Share your suggestions below. (Note: Mobile users won't be able to comment.) ...
Rep - Short of Repetition, one complete cycle of an exercise. Example: One Rep of a push-up would be both lowering yourself down and then pushing back-up.
Reps: Short for repetitions, which involves the repeated movement of one complete exercise.
Perform sets of 3 with 16 repetitions in each.
Another exercise that can be performed in the same stance is by standing with the weight equally distributed on both legs and holding onto the bar in front.
Return to the starting position and repeat 8-12 repetitions. Rest and repeat according to your specific goals/abilities. It's not necessary to bring the bar to your chest when using an overhand grip.
Start with 10 repetitions of smith machine squats, or 45 degree leg presses. Immediately follow with 10 repetitions of leg extensions. Then go right into 10 repetitions of lunges or reverse lunges (bodyweight only).
Exercises in an exercise program are organized by ‘set’ and number of ‘repetitions.
You've heard it several times: "10-12 repetitions", "Squats!" "4-6 weeks!?" This time is different. You're reading this article because you are interested in running better.
The number of repetitions you do and the weight you use is dependent on your goals and the phase of training you're in.
To do all the repetitions of all exercises in the following would take at least 30 minutes. It is encouraged to try all the stretches and then decide what works best for you.
Doing some girly program where you do a huge number of repetitions with tiny weights won't do you much good (including if you are, in fact, a girl).
Body builders usually do more sets and repetitions of exercises and more exercises per body part than weight lifters or strength athletes. Their goal is to build large, defined, symmetrical muscles.
Change your weight as well as the number of repetitions performed. If you normally do 12-15 repetitions then increase the weight and do 6-8. The key is to challenge your muscles in a new way.
Start with 3 repetitions of 3 to 5 minutes strong, and the same mild weather between repetitions. Use a hard to gain power development and increases a couple of reps every week or time of the same (5 to 6 minutes). Repeat twice a week.
Perform three sets of 8-10 repetitions (or reps) of each exercise, starting out with a light weight to warm up and increasing the weight slightly with the second and third sets.
For this scheme, you'll need to know (roughly) your 1 repetition maximum for whatever exercise you are performing. I'd recommend low balling this figure a bit. If you know you could bench 300 lbs.
The maximum amount of weight you can lift during one repetition. In other words, it's the maximum resistance your muscles can overcome in one repetition.
Muscle memory is the process of learning and improving motor skills through practice and repetition. It doesn't really happen in the muscles, but in the brain, which is why it is also called motor learning.
- 10 repetitions at heavy resistance
- 3 sets of each exercise
- 1 min rest intervals
- Consume both carbohydrates and protein before and after workouts.
Start with a weight that's comfortable to handle and keep it up for eight repetitions. Gradually add more repetitions until you can complete 12 repetitions.
Start out with 1 set of 10 to 15 repetitions eventually building up to 3 sets of 10 to 15 repetitions using weights that make your muscles feel fatigued when you get to the end of each set.
A basic recommendation from the American College of Sports Medicine is to train a minimum of two times per week, doing 8 - 12 repetitions per set of 8 - 10 exercises targeting major muscle groups.
i use a weight with which 15 repetitions will be about my limit, but I train to failure, so if during a particular workout I hit 15 and still have something left, I'll continue until a full rep is impossible.
Relax for 30 seconds, hanging your heel off the edge and down to stretch. Do another 25 repetitions, this time with your toes pointed in toward each other. Repeat the rest and stretch.
If you are a beginner or if this is hard for you do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions. Don't forget to do the same for the other side as well.
Bonus : The Bicycle Exercise ...
At the top of the motion, squeeze the life out of your biceps and then slowly descend to the bottom of the movement. That is a repetition barbell curl.
It’s long been female gym folklore that to get lean you do high repetitions with a light load to “tone and shape,' while at the same time telling those looking to get bigger that they need to lift heavy.
Obviously, you can increase or decrease sets and repetitions based on your own personal fitness level, goals, and time constraints. Best of all, these exercises can be performed just about anywhere.
As with any muscle group, it is best to experiment with repetition ranges to find the best workout for your body.
 External links
Seated and Standing calf raises
Calf Raise Exercise Description ...
Just as a bodybuilder would not begin his first strength-training session with excessive weight or repetitions, it is important for those wishing to improve cardiovascular endurance to avoid working the heart too hard, too soon.
For each muscle group, do 1-2 sets at a weight that you can do between 8 and 12 repetitions (reps). The last rep has to truly be your last rep. If you can do more, you need to increase the weight. Read more about full body workouts.
The method of overloading the muscles shouldn't just consist of lifting weights, but also using resistances that are increasingly difficult and 'repping it out' until you can't complete another full repetition.
Most moderate activity such as walking, moderate lifting, weight lifting with light weights and high repetitions, stretching.
Nephropathy (Also refer to blood pressure guidelines)
The 3 repetition principles that separate the men from the boys!
Armed with all of these amazing strategies to give you an unfair advantage in the gym, ...
Henwood and Taaffe, as an example, instructed their subjects to perform explosive movements on strength training machines at 35, 55, and 75% of their one repetition maximums, and showed significant improvements in major functional indicators, ...
The first few weeks of doing this workout you can give yourself full rest, but as you get fitter what do you think the idea is? Decreasing the rest periods. The first couple weeks you may need 2 minutes rest between each 100 meter repetition, ...
Therefore, you need muscular endurance to be aerobically fit. Push-ups and sit-ups are often used to test for muscular endurance, but any weight training exercise with lighter weight and more repetition will improve this aspect of fitness.
Tempo [back to top] The rate of speed of a repetition. Tendons [back to top] A cord of dense, tough tissue connecting a muscle with a bone or part.
See also: Exercise, Muscle, Fitness, Strength, Workout