How to do a Perfect Rep every time

How to do a Perfect Rep every time

When it comes to training, you need to work hard. Period.  There’s no way around it. However, you need to work hard AND smart in order to achieve your goals as quick as possible while remaining injury free.  A common mistake when it comes to training is prioritizing the amount of weight over everything. This includes using poor form, faulty mechanics, half reps.

Without hesitation, the quickest route to failing to meet your goals and getting injuried is prioritizing the amount of weight over everything. In addition, it does more harm than good to put on a ton of weight with poor faulty techniques.  

So how can you ensure steady progress, get stronger and leaner, and prevent injuries?  You need to focus on how well you execute each and every rep.  

The Perfect Rep

In order to do a perfect rep, you’ll need to focus and be consciously aware on your overall movement, form, and technique. In short, you need to focus on how well you’re executing the exercise from start to finish, not the amount of weight. You’ll be reward with better progress in less injuries and minimal injuries. Without the proper body and movement awareness, you’re on the fast track to getting injuried.

How to Execute a perfect rep every time

Begin each and every rep with the conscious intention of how to execute the exercise. For example, let’s look at the squat. It doesn’t really matter if its a back squat, front squat, goblet squat or any other variation for the movement pattern will largely remain the same.

When squatting, you want to control the eccentric (the negative or lowering portion) for each rep.   Once you hit the proper depth (thighs parallel to the ground), explosive lift the concentric (upward portion) as fast as possible while remaining in control.  By explosively lifting during the way up (concentric) this will increase muscle fiber recruitment, create more tension and metabolic stress. By focusing on the execution of each rep will intentionally increase muscular tension and metabolically stress your muscles even more for better overall progress.

This is the perfect recipe for rapid progress, and increased gains in size and strength.  Just make sure your first rep and your last rep look almost identical. Don’t allow momentum or lose your range of motion.  Increases in load shouldn’t come at the expense of your technique.

Never allow your ego to dictate your training!

I’ve created a few videos to help you remain injury free and get the best results possible. The following videos will go over a few of the essential movement patterns we believe everyone should be able to perform, regardless of gym experience.

How to Deadlift :

How to Deadlift:

  1. Stand with your feet hip width and the barbell approximately one inch away from your shin.

  2. Extend your arms and push your hips back while lowering your chest towards the barbell.  Grab the barbell with both hands and sit back.

  3. In the start position, you want vertical shins, hips up high, flat back from your butt to head, shoulders in-line with the barbell and arms straight.

  4. Prior to liftoff, take the slack out of the barbell by engaging the lats.

  5. Drive up through your heels/midfoot while keeping the barbell close to your body until you stand upright (shoulders back and squeeze glutes).

  6. Push your butt back like you are trying to touch the wall behind you, keeping the barbell close to your body until it returns to the ground.  Briefly pause on the ground between each rep.

How to Bench Press:

How to Bench Press:

  1. Lie down on the bench while maintaining five points of contact (feets, hips, shoulders, and head).  Eyes should be in-line with the barbell.

  2. Grab the barbell at approximately one thumb length from the knurling (rough part of the barbell). Drive your shoulder blades into your back pocket.

  3. While maintaining shoulder position, lift barbell up and should approximately be at your nipple line.  

  4. Forcefully inhale, and slowly lower the barbell, bending your elbows at a 45-75 degree angle until the barbell lightly touches your chest.

  5. Forcefully drive the barbell up while driving your feet into the ground.  

  6. Once all desired rep(s) has been completely, safety return the barbell back.  

How to Back Squat

How to Back Squat:

  1. While facing into the squat rack, step underneath the barbell positioning the barbell on your shoulders.  Squeeze your shoulders together and bring hands together to create a “shelf.”

  2. Lift barbell off the rack and take one-two steps back.  Feet should be shoulder width.

  3. Initiate the movement by pushing your hips back while simultaneously kneeing your knees.  Descent until your thighs are parallel to ground.

  4. Drive up through your heels/mid-foot into the ground to ascend, fully extending your knees and hips  Keep your abs tight, maintain a neutral spine throughout the entire movement, and squeeze your glutes at the top.

Quick note: the following demonstrations applies to all their variations (i.e. back squats mechanics are the same for goblet squats; barbell deadlift mechanics are the same for kb deadlift, etc.).

Once you stop focusing on simply adding more weight, and instead focus on developing your form, technique and mechanics, it’s incredible to see how fast you’ll start making progress.  Your strength and size will skyrocket, muscles will grow, injuries will fade away, and you’ll have more fun with your workouts.

Nailing each and rep is the foundation of productive training.  By paying attention to your form, you are on your way to optimal results, avoiding nagging injuries, and a lifetime of productive training.  


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