Repetition
ProgrammingDefinition
A repetition (or rep) is a single complete movement of an exercise, from the starting position to the end position and back. In the bench press, one rep is the path of the bar from the chest to full arm extension and back to the chest. Reps are the building blocks of every set.
Every rep is made up of three distinct phases. The concentric phase is the one where the muscle shortens to overcome resistance: lifting the weight. The eccentric phase is the one where the muscle lengthens under load, controlling the descent. Between the two there's a transition point. All three phases matter: don't let gravity do the work on the way down.
The number of reps per set determines the type of stimulus you give the muscle. Low ranges (1-5 reps) with heavy loads develop maximal strength. Mid ranges (6-12 reps) are the classic hypertrophy territory. High ranges (12-25 reps) work muscular endurance. Recent research shows that all ranges can stimulate growth if sets are taken close enough to failure, but mid ranges offer the best balance between mechanical stimulus and accumulable volume.
The quality of every rep matters more than quantity. A rep performed with controlled technique, full range of motion, and appropriate tempo is worth more than three reps done with bouncing and compensation. When technique breaks down, the set is over, regardless of the number on the program. Count clean reps, not total reps.
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