Why Aren't you Using the Right Number of Repetitions in the Gym.

Firstly lets look at how to perform repetitions correctly and then we will
look at how to cycle them correctly. A full range repetition should be taken
through the complete range of joint movement in a slow controlled manner, if
the weight is so heavy so you have to jerk it bounce or swing it to get it
to the top of the movement, it is too heavy and your form will be
compromised.

I advocate an eight-second repetition with a three second lifting (positive)
movement and a five second lowering (negative) movement. I believe this to
be a safe and productive exercise speed When performing each exercise
through a full range of motion, accentuate the lifting part of the movement
slowly and smoothly for each repetition to the count of three.

Don't pause in the contracted position but lower the resistance slowly and
smoothly to the count of five. Maintain a normal breathing pattern
throughout the whole movement exhale on the lift and inhale on the release.

Avoid locking joints when lifting weights, always keep a slight bend in the
arms and legs. Fast and jerky movements should be avoided at all times as
they place undue stress on the muscle and connective tissue substantially
increasing the likelihood of injury.

Examples of this a arching the back and bouncing the bar off the chest in
the Bench Press, bending forward under squats and using any sort of momentum
for any other exercise. These will work counter to your goals so be aware
and eliminate them from your program.

If you are not sure about the speed of the movement move slower, never
faster, do not sacrifice form for the sake of more repetitions. The slower
speed is safer also because you can stop at any point in the movement range.
There are also advantages to training with slower movement speeds. These
include:

.. A longer period of muscle tension
.. A higher level of muscle force
.. A lower risk of tissue trauma and injury

The development of lean muscle and strength go hand in hand, therefore a
exercise session will have to be designed so that when your strength
improves, then you will also be increasing your useful lean muscle also.

Changes in repetitions and weight throughout a bodybuilding training cycle
is an effective way to maintain progress over time and avoid training
plateaus ie when you fall into a slump in terms of your inability to gain
strength and muscle.

Activation of muscle fiber types is dependant upon the levels of tension
experienced in the muscle and feedback provided from the muscle sensory
organs. So the number of repetitions per set have to be changed throughout a
strength training cycle.

The higher the repetitions for a strength training exercise, the more the
slow twitch muscle fibers are affected. These are the muscle fibers that
promote endurance.

Moving further down the scale, the lower repetition range will activate the
fast twitch muscle fibers (strength muscle fibers) and increase strength and
grow lean muscle. For strength training the stimulus must be below 20
repetitions as to have an effect on the phosphate energy system and to
activate the fast twitch fibres.

The resistance must also be progressively increasing for the number of
repetitions performed to achieve your training goals.

The number of repetitions per set of exercises can then be adjusted between
say 15 and 8 over a ten week strength training cycle. From these
adjustments, as you move from week one to week ten, the absolute intensity
of the exercise increases (the weight used for the exercises increases) thus
promoting more functional muscle growth.

The closer your strength training cycle progresses towards the end of the
cycle, the lower you'll find the repetitions will become and the weight will
become heavier also. This will have an effect of increasing your lean
functional muscle and hence elevate your metabolism for fat loss.

For gains in strength and muscle size,long rest periods must be used to
replenish the phosphate energy system for the maximum performance in the
next exercise.

Slow controlled contractions are also recommended for controlled tension on
the muscle and safety. When you reach a point where you're using exercises
with heavy weights (free weights, like the bench press), have a helper or
spotter handy who will give you support on the last few reps. alternatively,
you can use machines where no spotter is necessary.

In conclusion, by performing and cycling your repetitions correctly you will
be one step ahead of the pack in attaining your exercise and strength
training goals.
http://www.maximumfitness.com/news.php