The Importance of Repetition Variation

Lifting weights is not that complicated. It's just you and the weight. Put the weight on the bar and lift the weight. As easy or difficult as you want to make it. Up and down. One repetition. Followed by another and then another.

Turns out that performing the all-important repetition while pumping iron is a bit more involved than I ever imagined. I always thought it just a matter of lifting and lowering the weight. Turns out I was wrong. However in this case being wrong is a good thing. The ways in which you perform each repetition can indeed impact how you lift and how you look and feel.

Forced reps

Simply put, a forced rep is any repetition you perform above and beyond what you are normally able to do on your own (without assistance). The easiest way to perform forced reps is with a spotter (someone who can nudge the bar and help you eek out an additional 2-3 reps after you've already completed a specific number of repetitions). For example, I usually perform 8-10 reps per set, knowing full well that the last 2- 3 reps are going to be difficult (but can still be accomplished alone). Another 3 reps on top of that are all but impossible without help. Those are the forced reps. Forced reps can be a good way to help shock your muscles into new growth, if you are currently on a plateau.

Partial Reps

When lifting, you get the biggest benefit if you perform a complete repetition that demonstrates a complete range of motion: for example pushing the bar all the up and then lowers the bar all the way down. A partial rep - although not recommended - still has its benefits as it allows you to complete a repetition without a full range of movement while at the same time forcing your body to adjust to a specific weight. There are times - if no spotter is available - I will perform partial reps when bench pressing. I can't do a full range of motion with 230 pounds but I can go halfway or partial. Better than nothing and it beats being trapped under the bar.

Negative Reps

To perform a negative rep, you raise the weight with the help of a spotter, and slowly lower it by yourself. Again, let's use the bench press as an example: with heavier-than-normal weight a spotter helps you raise the loaded barbell above your chest. Then you slowly lower the weight (also called eccentric movement) by yourself. A great way to get acclimated to heavier weight and move past plateaus.

Burn Reps

Burn reps depend more on the number of reps than the amount of weight. Best way to get a great burn is to keep pumping out the reps. Preacher curls in particular offer a great opportunity for burn reps that really do burn (hence the name). Burn reps usually result in a great pump as well. That burn you're feeling is lactic-acid build-up which stimulates new growth.

Pyramid Reps

Best down with a partner, pyramid reps are dictated by an increase in weight and a decrease in reps. One set may have as many as 20 reps. Your bench press can start at 150 and end at 220 but your reps will be higher at 150 (8) than they are at 220 (3). For complete torture I encourage you to perform the reverse pyramid - which means after you hit your peak, you go back down again; picking up more reps and less weight. That equates to about 40 reps per SET.

As you can see, there are as many repetition variations as there are exercises. I encourage you to try them during your next workout. Remember, the best way to keep shocking your muscles in growth is by never sticking to same routine and repetition variation is one of the more practical ways to keep moving forward.