Let’s continue our exploration on adding variety to an exercise. So far in this four-part series, we have discussed changing the focus and changing how many limbs you use .
When thinking in-depth about our exercises, we tend to try and spice it up with a new variation working a similar muscle group or by changing the reps and sets. Both of those techniques are great for variety. However, an overlooked approach is adjusting the rep itself. You can change the length of time each rep lasts through several techniques.
Technique one is by changing the tempo. You can break down each rep into the eccentric phase (e.g., lowering towards your chest for bench press - the squatting down portion of a back squat), the isometric phase (i.e., how long, if at all, you stay in the end range of the eccentric phase - bottom portion of the squat), and the concentric phase (i.e., the contracting portion of the exercise - standing up from the squat, pressing the barbell back up from your chest). Knowing those three phases, you can determine how much time you want to spend in each. An example of a tempo-based bench press could be (3-1-1). This means you will slowly lower the barbell to your chest in 3 seconds, hold the barbell at the lowest position at or on your chest for 1 second, then gradually press the barbell back up to the starting position in 1 second.
Technique two is a great transition from technique one now that we know the different phases of a rep. This technique is solely based around the eccentric phase. This technique is often referred to as “negatives”. This is where you focus less on the isometric phase or the concentric phase. This technique usually involves a partner to help assist you with the concentric phase, particularly on exercises like bench press, shoulder press, weighted decline sit-ups, etc. Negatives are a great way to use a heavy weight or tough exercise to get stronger without being able to do a complete rep of it. For example, let’s take a look at negative pull-ups. If you are training to do a complete pull-up yet, pulling yourselff up with your chin over the bar then lower back down, you can build strength and progress to be able to do a complete rep by focusing just on the eccentric portion first. With pull-ups, you can either jump into the isometric position where your chin is above the bar, slowly lower yourself as slow and controlled as possible through the eccentric phase, and then repeat with a jump. Or you can have a gym partner or coach help lift you up above the bar.
Technique three is also a great transition from tempos and negatives because this technique is based solely on isometrics. Isometric exercises are a great way to increase joint stability and muscular endurance. You will essentially lower or raise straight into the isometric phase (e.g., bottom portion of the squat, bottom portion of a push-up) and hold that position as long as you can. This technique is very challenging because the isometric phase of an exercise is the most challenging because the angle of the joint(s) and the full recruitment of the muscle due to it being completely stretched and engaged at the same time.
Technique four is very similar to a tempo technique, without the need to count seconds in your head or on your stopwatch. This technique is called 1.5s, in which 1 rep will technically be 1.5 reps. To execute these, start the movement in the eccentric phase, and as you are coming back up/down from the isometric phase, stop halfway through the concentric phase and return back to the isometric phase. Then, come all the way back up/down through the concentric phase to complete the 1.5 rep. This may be a bit confusing, so go ahead and read through that a few times. For example, let’s take a look at a dumbbell bench press. If I am in the starting position, lying on my back on the bench, with both arms fully extended into the air with the dumbbells in each hand, start by lowering the weights down towards your chest. As you reach the full depth of the movement, raise your hands back up to the starting position but stop halfway up, with elbows slightly bent and bring your hands back down to the bottom position near your chest. Then, raise your hands all the way back up to the starting position with both arms fully extended and the dumbbells in the air. That equals 1.5 reps. You would follow any of the training protocols discussed above, 6-10 reps, 10-15 reps, 15+ reps but use that technique, for every single rep!
Check back next week for Part 4, the conclusion of this Movement Blog series, “Adding Variety to an Exercise,” where we will explore a variety of strength training equipment you can incorporate into your exercise routine.