Types of Repetitions

In a previous post, I defined and introduced the idea of a rep. (I suggest reading that post before continuing on with this post, there are some concepts and terminology that are needed to understand this post.) Towards the end of that post, I mentioned that I will at some point go over in detail the listed types of repetitions. Well, this post will cover that. Here goes...

Let's begin with the positive rep. A positive rep applies resistance to a muscle as the muscle shortens. In other words, a force is applied to the muscle from its stretched position to its contracted position. Take for example a barbell curl. A positive rep starts when the barbell is down at your thighs and ends when the barbell is up at your shoulders.


A negative rep can be thought of as the opposite of a positive rep. Instead of applying resistance to a muscle as it shortens, the force is applied to the muscle as it is lengthened, i.e., from the contracted position to the stretched position. Expanding on the barbell example, a negative repetition starts when the barbell is up at your shoulders and ends when the barbell is down at your sides.


A static-hold rep applies resistance to a muscle at a fixed point in its range of motion. There is no movement during a static-hold rep. Static-hold reps can be done in the contracted position of the muscle where the muscle is shortest in length, in the stretched position of the muscle where the muscle is longest in length or in some midrange position.


Almost all other types of reps are some variation or combination of a positive, negative and static-hold rep. The most common type of rep is the full (or complete) rep. It is safe to assume that when I say rep, I am referring to the full rep. This rep consists of a positive rep followed by a static-hold rep and finishes with a negative rep.


A partial rep consists of a positive rep followed by a negative rep so that there is little or no pause between these reps and the range of motion for both the positive rep and negative rep is less than a full range of motion. Partial reps can be used to pump a muscle or simply to work a muscle more intensely at a specific point in its range of motion.


A forced rep consists of a positive rep where a partner helps you apply a small amount of force as the muscle's length shortens from its stretched position to its contracted position, followed by a slight pause in the contracted position and then followed by a negative rep which you perform without the help of your partner.


A negative-accentuated rep consists of a positive rep that you perform with two limbs, followed by a slight pause and then followed by a negative rep that you perform with only one limb. For example, when you perform a negative-accentuated rep on a leg extension machine, you use both legs to move from the stretched position to the contracted position, pause and then use only one leg to move from the contracted position back to the stretched position.

These types of reps are incorporated into my workouts to add effectiveness, efficiency and intensity. Of course, these are not the only types of reps that you can perform, but this will provide a good starting point and a diverse selection to construct a good workout.

Isolation and Compound Exercises

Generally, an exercise can be categorized by the muscle or groups of muscles that are worked. For example, a dumbbell curl targets your biceps and the pec dec fly targets your chest muscles. Exercises can also be categorized in terms of the motion of your muscles when performing that exercise, i.e., as either an isolation or compound type exercise.

An isolation exercise targets the movement of your muscles around only one joint, allowing you to concentrate your effort in working one particular muscle group. Some common isolation exercises include dumbbell flies, leg extensions, leg curls, lateral raises, calf raises and wrist curls. Conversely, a compound exercise requires movement around more than one joint, often working multiple muscle groups when performed. Common compound exercises include squats, deadlifts, barbell rows, chin-ups, dips, bench presses and military presses.

So why categorize exercises as isolation type or compound type if these exercises can already be categorized by the muscles worked?

One benefit deals with the efficiency and effectiveness of a workout. It is probably obvious that you have the most energy when performing the first set of a workout session and as you execute more and more sets, this energy reserve becomes more and more depleted. The exercises you perform towards the end of a workout become less and less effective as your form deteriorates and the speed at which you perform the reps increases (for example, you start to "drop" the weights instead of controlling them during descent).

To counter this ineffectiveness, for each muscle group that I workout during a session, I try to organize the exercises such that the isolation type exercises are performed during the start of the session and the compound type exercises are performed during the end of the session. The logic behind this is determined by the definition of a compound exercise itself. A compound exercise utilizes more than one muscle group to perform a set, decreasing the amount of work each muscle has to exert. Simply, I use the unused, "fresh" muscles in a compound exercise to help work the target muscle even further.

For example, consider my chest workout. During this session, I structure the exercises such that sets of the pec dec fly (an isolation exercise) are performed before sets of the decline press (a compound exercise). My triceps are used in the decline press to help push my chest muscles further into exhaustion.

An Intro to Repetitions and Sets

A friend once asked me what was the purpose of incorporating a variety of different types of repetitions and sets into a workout. I do not remember exactly what I told him, but I do remember that it was not a legitimate response and hovered around a point that stated variety is good in a workout. I cannot think of a more vague response that avoided the question. So in this post I will attempt to explain the motivation behind the different types of sets and repetitions, with more clarity!

First, let me get some terminology out of the way. A workout session is a series of sets performed over a duration of time. For example, the workout session for my back includes sets performed on exercises such as the straight-leg deadlift, hyper-extension, dumbbell row and dumbbell pullover. A set is a series of repetitions (I usually use the short hand terminology "rep") that are performed back to back with no rest in between each rep. A rep can be broken down even further into three stages: a positive portion, a static portion and a negative portion.

The positive portion is defined to be the range of motion where the muscle fibers transform from a stretched position to a contracted position (in other words, the muscles shorten). On the other hand, the negative portion is defined to be the range of motion where the muscle fibers transform from a contracted position to a stretched position (the muscles lengthen). The static portion can be thought of as the transition between the positive portion to the negative portion, but with a short duration where the muscle fibers are statically held.

Take for example the bicep curl. The positive portion of one rep starts with the dumbbell hanging by the side. As you curl the dumbbell towards your shoulder, the highest point represents the end of the positive rep. The static portion is represented when you hold the dumbbell at this highest position for a small amount of time. The negative portion is represented by bringing the dumbbell back to the starting position of the exercise.

Keeping the three portions of a repetition in mind, a variety of repetitions can be defined from them. Take for example a "full rep," (this terminology is synonymous with the term "rep"), which is essentially a positive portion, followed by a static portion and finally a negative portion. Another type of rep, called the negative rep, focuses on the negative portion of a repetition. Here is a list of different types of repetitions that I will cover in a future post:

1. full rep
2. partial rep
3. positive rep
4. negative rep
5. static-hold rep
6. forced rep
7. negative-accentuated rep

From these reps, different types of sets can be defined. For example, the most common type of set is the work set. A work set is a series of full reps performed back to back with no rest in between reps. A work set for me ranges anywhere from six to ten reps. Another example is the superset, which is two work sets performed back to back with no rest in between sets. Here is a list of different types of sets that I will also cover in a future post:

1. work set
2. superset
3. pre-exhaust superset
4. max set
5. pump set
6. static-hold set
7. triset
8. giant set
9. negative-only set
10. rest-pause set
11. Supremum set

So to answer the question at hand, I incorporate different types of reps and sets into my workouts because each type targets a different portion of a muscle's range of motion. Some focus on the portion when the muscle fibers shorten (positive) whereas some focus on the portion when the muscle fibers lengthen (negative). To create a more effective and efficient (as well as add intensity) workout, different types of reps and sets are utilized.

Increasing Intensity

Often when I workout with a partner, I like to discuss the different techniques and aspects of strength training with that person. Somehow, the topic of intensity always seems to work its way into the discussion at some point or another during the session. I have heard of many techniques to increase the intensity and I have also experimented with many of the techniques. I have come to the conclusion that there are essentially three principles that govern the intensity of a workout. To increase the intensity of a workout, at least one of the following criteria must be met:

1. The amount of resistance applied to the target muscle must be increased.
2. The duration that a muscle is under stress must be increased.
3. The amount of rest that a muscle is allowed must be decreased.

The first criteria refers to increasing the amount of weight used for an exercise. An example of this criteria is increasing the dumbbell weight from 30 pounds to 35 pounds when performing a curl. The second criteria refers to increasing the number of repetitions performed during each set or more general, the amount of time a set lasts. The final criteria refers to the amount of rest allowed between each set. A superset (which is essentially two exercises performed back to back without any rest) takes advantage of the third criteria by eliminating the amount of rest between sets.

I will illustrate how I incorporate these three criteria into my fitness routines. My workouts are structured into macro cycles. Simply, a macro cycle is a duration of time that includes a period of working out and a period of rest. My macro cycles are structured such that I work out for about six to eight weeks before allowing my body to rest from half a week to one week. During the start of each new macro cycle (this is right after my rest period), I tend to increase the weight used for all my exercises, satisfying the condition of the first criteria.

My workouts are broken down even further into micro cycles (a macro cycle can also be thought of as a series of micro cycles with a rest period at the end). A micro cycle establishes the day to day structure of my workout routine. Right now I am following a micro cycle that lasts seven days, with five days of working out and two days of rest:

• Day 1: Back
• Day 2: Chest
• Day 3: Biceps
• Day 4: Triceps
• Day 5: Shoulders
• Day 6: Rest
• Day 7: Rest

This cycle is often repeated six to eight times per macro cycle. Micro cycles usually take advantage of the second criteria. During the start of each new micro cycle, I try to increase the number of reps per exercise by one, hence increasing the time under tension of the targeted muscle. Examples of the third criteria is found within the techniques that I utilize within my workouts, such as supersetting exercises.

Supersets

I started a new workout cycle today after taking a week off to recover. With each new cycle, I like to take an overview of my past workouts and make any necessary tweaks. I like to structure my exercises so that I can get the most effective, efficient and intense workout possible. One of my favorite techniques I incorporate into my workouts to attain that extra boost of intensity is the superset. (For those of you unfamiliar with supersets, they are essentially two exercises performed without any rest between sets.) One problem I have noticed with supersets deals with the nature of this technique itself. I find it difficult to perform the first set of the superset without unintentionally (sometimes intentionally...I know, I know) "saving" energy to perform the second set of the superset, degrading the effectiveness of the first exercise.

Over the years I have not been able to figure out a way to eliminate this problem, but rather suppress this problem. In my opinion, there are two ways to minimize this consequence of the superset:

1. Be more disciplined during a workout
2. Superset compatible exercises together to minimize this effect as much as possible

The first solution is not as practical as it requires me to operate on a higher level of mental discipline when I workout. On some days, I'm just not as energetic and thus will hinder the effectiveness of the workout. I always viewed this solution as the end result of working out for many, many years. In essence, this first solution should come naturally as I progress with my fitness routines.

The second solution is the more practical solution. The first exercise of the superset should target the desired muscle group with minimal help from other muscle groups. A lot of these exercises are isolation type exercises, i.e., the range of motion of the exercise only requires the rotation or pivoting about one joint. The second exercise should supplement the first exercise by using other muscles to help workout the target muscle even further. A lot of these exercises are compound type exercises, i.e., the range of motion of the exercise rotates or pivots about more than one joint. Generally, compound type exercises uses more than one muscle group.

To illustrate this, consider one of my all time favorite superset exercise combos: the pec dec fly and the decline barbell press. For the first set of my superset, I would normally perform approximately 6-10 reps for the pec dec fly. For the most part, this exercise targets my chest muscles effectively and I can feel a nice burn towards the end of the set. I would then push my chest muscles even further by immediately performing a set of decline barbell presses, which utilizes my fresh, unused triceps to help my chest muscles.

For now, this solution is sufficient for my workouts and has provided good results. Any thoughts?