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The
repetition or "rep" is the basis of all training.
So how can something so important go so terribly (and
humorously) wrong! Think back to the last time you were in
the gym. Think about who was in there, what they were doing
and what they were doing wrong. See how many of these
defective rep types you've spotted (hopefully, not in the
mirror!).
1.
The "Trampoline" Rep
What
goes down must bounce back up. The "Trampoline"
rep is most often found on the bench press (surprise).
Here's a hint - if your rib cage hurts more than your pecs
at the end of the set or if you have an indented groove
running across your chest so deep and straight that you
could pour water across your chest into a bottle without
spilling a drop, you may want to consider lightening up the
weight a touch. Leave the CPR to the professionals. |
2. The
"I Can't Believe It's Not Styrofoam" Rep
This style is
commonly seen being done by anyone afraid that if they lift anything
heavier than a wet piece of paper, they'll instantly develop
massive, manly muscles (if only it were that easy!). The key to this
rep is removing every bit of resistance that you can from the
exercise. The weight should appear to "float" as it's
being lifted. If any strain or effort is felt, stop immediately
before there is any danger of breaking a sweat and consult your
medical specialist.
3. "The
Spotter Made Me Do It" Rep
If your
spotter has to stretch out before your sets, that's a big giveaway.
If people pat your spotter on the back and say "good set"
to them when THEY get done helping YOU, take note. If you have to
yell encouragement to your spotter instead of the other way around,
you're guilty. Do your body (and your spotter) a favor and lift
within your means.
4. The
"I Swear I Did This Weight Last Week" Rep
This failed
rep is immediately followed by a shaking head and a disbelieving
stare at the weight. Watch for the "somebody must have switched
the numbers on these weights because there's no way these are the
same ones I used last week" look in the eyes. The lifter will
never reduce the weight after this humiliation, just go directly to
a different exercise to try again.
5. The
"Funky Chicken" Rep
This list
would not be complete without a nod to the most entertaining rep of
them all: the "Funky Chicken Rep." Let put it this way--if
a bunch of sugar-crazed, sock-footed kids scrambling for scattered
Piniata-candy on a freshly waxed floor looks more coordinated than
you when you're lifting...
6. The
"I Shouldn't Have Drank So Much Water" Rep
Characterized
by a somewhat cross-legged stance and an urge to keep the do-or-die
rep (and hopefully everything else) in you.
7. The
"Spitting Cobra" Rep
Deadly
accurate from great distances, the spitter will project a wall of
saliva onto a mirror 10 feet away. Don't walk in front! You'll
regret it (and need a shower)!
8. The
"Breathing Is For Suckers" Rep
"Who
needs to breathe properly. I can lift more weight when I hold my
breath." Perhaps, but you can also lift more weight when you're
CONSCIOUS.
9. The
"Half-A**ed" Rep
Doing a rep in
this fashion can leave a person dangerously unbalanced. Use your
whole a** and don't be a dumb a**.
10. The
"I'm Too Foxy For This Weight" Rep
Done by a
person spending more time watching their "form" than
watching their form. The person caught kissing their bicep in the
middle of a dumbell curl is a definite culprit.
11. The
"We All Scream For Ice Cream" Rep
Sometimes a
good scream is just what you need to get that last rep. But,
sometimes it just isn't. If you find you need constant attention
from everyone else in the gym, just wear a t-shirt that says
"Kiss Me, I'm Irish" or something like that. Screaming is
fine when it's merited. Screaming like your leg is caught in a bear
trap while you're doing wrist curls is not.
About The Author
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Nick
Nilsson is Vice-President of the online personal training
company BetterU,
Inc. He has a Bachelor's degree in Physical
Education and Psychology with emphasis on biomechanics,
physiology and kinesiology. He has been inventing new
training techniques for more than 16 years.
Nick
is a personal trainer and the author of a number of
bodybuilding eBooks including "Metabolic Surge - Rapid
Fat Loss," "The Best Exercises You've Never Heard
Of," "Gluteus to the Maximus - Build a Bigger Butt
NOW!" and "The Best Abdominal Exercises You've
Never Heard Of" all available at: www.Fitness-eBooks.com
He can be contacted at betteru@fitstep.com |
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