Fysiqal
Safety
Safety

Repetition Tempo & Ballistic-Movement Caution

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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.

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repetitiontempoballisticmomentumeccentriccontrolled

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DefinitionA short reference note, not a full lesson.
Definition

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

Sources

Historical reference · reference manual (page cited)
p.680
Pages: 680.

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Atlas Connections

Eccentric (Negative) Muscle Action
The lowering phase — a dynamic action where an external force overcomes the muscle and forcibly lengthens it; the strongest action and the chief cause of DOMS.
RepetitionClosely related
One complete movement of an exercise, from the start position through the full motion and back, made up of a concentric, mid-range, and eccentric phase.
Tempo / Time Per RepetitionClosely related
How long each repetition takes — a controlled tempo of roughly 1.5 s concentric and 2.0 s eccentric, because slow movement produces more tension, force, and fiber recruitment.
Momentum as an Injury Risk
Momentum-assisted lifting increases stress on joint structures and injury potential while decreasing the demand on the target muscles.
Movement Speed as a Safety Factor (Slow, Controlled Lifting)Closely related
With safety as the number-one concern, resistance exercises should be performed slowly and controlled — fast movements stress muscle, connective tissue, and joints, and rely on momentum rather than muscle.