Workouts For A 36 Year Old Female To Lose Weight The Importance of Rep Cadence

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The Importance of Rep Cadence

As you may or may not know, as a bodybuilder you need strong contractions and a full range of motion to stimulate growth. But in order to get a strong contraction, there must be no external force, such as momentum, as this would reduce the strength of the contraction and thus reduce your progress.

In my observations at numerous gyms during my 36 years of bodybuilding experience, I’ve been constantly amazed at how bodybuilders, personal trainers, and seasoned lifters forget the importance of proper workout form. I see those swaying and lifting and using all kinds of body language to complete a rep…and not just the last one but in many cases all of them. It’s almost like the goal is to see how fast and for how long you can keep exercising anyway. It’s pure madness, many people don’t improve and get injured because of this style of training, and often seem to think that lifting weights is a toss between cardio and social ritual, ignoring that lifting weights is a stimulus and must be limited and efficient.

Let me just say right now that the momentum is used to execute the reps, so the contraction will be less intense. Many people I’ve trained with have found that they’re using half as much weight as they normally would when doing a proper workout…at least at first. Remember that strength is just a measure of your progress and nothing more. In my book RU Serious – The Foundation, I review the proper rhythm to perform when performing a set of any exercise. What is rhythm? It is the time it takes to move a weight from point A (relaxed position) to point B (fully contracted position)…including the time spent in the contracted position before returning to point A (fully relaxed position). So, what does it look like when doing pull-ups or pull-downs…let’s take a closer look.

With palms facing you and arms fully extended overhead, grab the lats on the barbell and begin to pull the barbell toward the clavicle (clavicle) without any momentum or twitching, but a very smooth pull from point A to point B for about 3- 4 seconds.

Once in the fully contracted position at point B, contract the relevant muscles, primarily the biceps, lats, rear delts, and contract the entire body as hard as possible for 2 seconds.

After completing the 2-second count, slowly move the barbell up from the collarbone to the fully extended position for a 4-second count.

So if we look at the rhythm, it will be 3-2-4 or 4-2-4. As you can see, I agree with Arthur Jones and Mike Menzel that executing each repetition in this way removes all momentum and provides a strong contraction at the end of it, which is a requirement to stimulate muscle growth.

Some exercises are exceptions. They are barbell rows, calf raises, squats, deadlifts, and dumbbell side benches to name a few, but…however, control and form should be applied to minimize momentum, without exception.

Apply the right workouts and watch your progress!

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