Repetition Tempo & Ballistic-Movement Caution
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Within each repetition: refrain from momentum on the way up, pause at mid-range, lower deliberately, and stimulate throughout the ROM — ballistic-type movements compromise safety and effectiveness.
Detail
A repetition is a single completed movement from the starting position through the entire movement and back. Its phases carry safety guidance (the "REPS" mnemonic):
- a. Concentric phase (muscle shortens against load): Refrain from using momentum (which reduces muscular loading); use a deliberate, controlled manner. Ballistic-type movements compromise safety and effectiveness.
- b. Mid-range position (full muscle contraction): Pause briefly to eliminate the effects of momentum.
- c. Eccentric phase (lowering/lengthening against load): About 40% stronger than the concentric phase, so it should be accentuated and performed in a deliberate fashion; emphasize it for optimal hypertrophy.
Mnemonic — R: Refrain from using momentum during the concentric phase; E: Emphasize the mid-range position; P: Perform the eccentric phase in a deliberate fashion; S: Stimulate your muscles throughout ROM.
Key facts
- Refrain from momentum on the concentric phase; move deliberately.
- Ballistic-type movements compromise safety and effectiveness.
- Pause at mid-range to eliminate momentum.
- Eccentric phase is ~40% stronger than concentric; lower deliberately.
Connections
- movement-speed-safety — slow, controlled lifting for safety.
- momentum-injury-risk — momentum increases injury risk.
- repetition — the repetition variable.
- tempo — repetition tempo (concentric/eccentric timing).
- eccentric-action — eccentric force production.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.