Amazing thread. Thanks, StrikeBack.
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On the training of novice lifters
== Reps and rhythm ==
=== Reps ===
Perfect practice makes perfect. It's all about getting as many quality reps out as possible, and it applies to whatever goal you're after.
Too often I see people - amateur bodybuilders and powerlifters alike - focusing too much on the total number of reps they have to do in a given set. Let's say they're supposed to do 6 reps on the squat. Their mind is entirely on that number 6 - Must Get 6 Reps Out. That's wrong, and will produce many bad reps which are not good for progress.
You should think of a 6 reps set as 6 single reps, especially for compound lifts, each needing to be performed perfectly and with as much control as you can give them. When you do a set, your mind only focuses on that rep you're just about to do, regardless of how light or heavy it is, not the total number of reps in the set. If it's a compound lift like a squat, take time between reps to let the bar settle and you regain balance and control, then proceed to the next rep. Don't try to pump out rep after rep (although there are a few exceptions).
What you should do is something like this e.g squat:
Squat rep #1
Pause at the top, let the bar settle
Check balance, run through internal cues
Big breath
Squat rep #2
... repeat ...
The total number of reps in a single set isn't that important. A 1x6 set with 6 shitty reps is way worse than say 2 sets of 3 at the same weight with quality reps. The total number of reps across all sets (multiply by the accompanying weights) within a certain time limit (e.g 30 mins) is important, and you can get there by many means, not just by doing the exact prescribed reps and sets.
That way, you will produce the highest number of quality reps in every training session and will reach your goals quicker.
=== Rhythm ===
Understanding the rhythm of each lift is critical to getting quality reps, and repeating them so that you get even more practice of a good rep. It is just like any sport, having the right rhythm for the movement allows your body to coordinate better and channel as much energy as possible to the movement. Think about boxing punches with and without rhythm, for example. A bench press or squat is similar.
This is not what I see most of the time when people lift. They're too busy trying to just get the rep out, thinking that's enough to achieve whatever they're after. It's how you do it that counts the most.
I'm not going into details of what rhythm each lift should have, as it's somewhat complicated and varies between people (although I might go into this in a squat thread). But this is for you guys to think about, and when you perform a rep next time, focus on what rhythm you're going with, whether it's working well or not, and try to reproduce it for every rep in that set. Once you have the right rhythm for you, practice it with every rep. At elite levels, you will see people lifting every set almost like a video replay of the same single rep over an over again. That's what you want to aim for.
=== Reps ===
Perfect practice makes perfect. It's all about getting as many quality reps out as possible, and it applies to whatever goal you're after.
Too often I see people - amateur bodybuilders and powerlifters alike - focusing too much on the total number of reps they have to do in a given set. Let's say they're supposed to do 6 reps on the squat. Their mind is entirely on that number 6 - Must Get 6 Reps Out. That's wrong, and will produce many bad reps which are not good for progress.
You should think of a 6 reps set as 6 single reps, especially for compound lifts, each needing to be performed perfectly and with as much control as you can give them. When you do a set, your mind only focuses on that rep you're just about to do, regardless of how light or heavy it is, not the total number of reps in the set. If it's a compound lift like a squat, take time between reps to let the bar settle and you regain balance and control, then proceed to the next rep. Don't try to pump out rep after rep (although there are a few exceptions).
What you should do is something like this e.g squat:
Squat rep #1
Pause at the top, let the bar settle
Check balance, run through internal cues
Big breath
Squat rep #2
... repeat ...
The total number of reps in a single set isn't that important. A 1x6 set with 6 shitty reps is way worse than say 2 sets of 3 at the same weight with quality reps. The total number of reps across all sets (multiply by the accompanying weights) within a certain time limit (e.g 30 mins) is important, and you can get there by many means, not just by doing the exact prescribed reps and sets.
That way, you will produce the highest number of quality reps in every training session and will reach your goals quicker.
=== Rhythm ===
Understanding the rhythm of each lift is critical to getting quality reps, and repeating them so that you get even more practice of a good rep. It is just like any sport, having the right rhythm for the movement allows your body to coordinate better and channel as much energy as possible to the movement. Think about boxing punches with and without rhythm, for example. A bench press or squat is similar.
This is not what I see most of the time when people lift. They're too busy trying to just get the rep out, thinking that's enough to achieve whatever they're after. It's how you do it that counts the most.
I'm not going into details of what rhythm each lift should have, as it's somewhat complicated and varies between people (although I might go into this in a squat thread). But this is for you guys to think about, and when you perform a rep next time, focus on what rhythm you're going with, whether it's working well or not, and try to reproduce it for every rep in that set. Once you have the right rhythm for you, practice it with every rep. At elite levels, you will see people lifting every set almost like a video replay of the same single rep over an over again. That's what you want to aim for.
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