Clear guidelines become the predecessor for growth increasing the possibility of pursuing mastery.
When I started getting serious about strength training, I questioned an important concept. What actually constitutes a repetition? Before I could answer that I needed to know the movement standards of a particular exercise.
The process of performing a movement to a specific standard develops a few components, motor pathways (the physical movements the mind is requesting of the body) and mindfulness (the ability to stay fully present). These together are considered proprioception (your body's ability to sense movement, action, and location).
Learning a new movement can require lots of effort, especially if a lifter has a poor ability to sense the position the body is in while it is moving through space.
Example: A lifter is unable to keep the spine in extension while hinging at the hips.
This a classic case of poor proprioception. The lifter will train movements that require a ridged spinal extension. The lifter will try to consciously fix their spinal position during training sessions. This process should create some proprioceptive awareness.
Two possible outcomes…
1) Lifter does not know to position their spine during training, so they apply minimal effort to stay focused during lifting then because of lack of feedback or importance they may stop trying or forget what they should be focusing on
2) During training they can position their spine correctly but it takes lots of mental effort during work sets. This continued effort of holding the back in extension while hinging at the hips then becomes habitual, requiring far less effort to preform when compared to when they first started. This process of skill acquisition allows the lifter to possess the possibility of operating the body on a subconscious level.
When something is subconscious, it’s much harder to change.
So beware of the what patterns you choose to develop.
The Perfect Rep
To constitute the best repetition, we need to deliberately practice the barbell lifts with the best form possible. Having each repetition look exactly the same, from start, to finish, with the most effective range of motion (with a few small details in between) is a byproduct of establishing the correct motor skills needed for the task.
During this process the coach’s goal for the lifter is to create the most effective movement patterns over the greatest range of motion. With emphasis on perfect form this enables the lifter to move the most weight in the most effective manner possible.
When the best form is not used we are able unable to safely overload a movement pattern. Having the best reps from the lifter allows the coach to safely program based off the lifter’s strengths and weaknesses both physical and psychological.
Repetition Guidelines …
Full range of motion
Starting and ending each rep deliberately with a momentary break between each rep
Spine not deforming anytime during the lift
Every rep looks very identical to each other
Bar speed is consistent, no loose of tension during eccentric phase
A smooth, balanced and appropriate bar path
Joints tracking correctly
Lifter is balanced over the mid foot
Lifter stays as tight as possible throughout the entire range of motion
Red Flags to look out for...
Shortened or varying range of motion over sets or workout
Not starting or ending in the appropriate position
Any and excessive movement in the spine as the bar is moving
Repetitions that are drastically different from one another
Choppy bar path, inconsistent bar speed and lose of tension in the eccentric phase
Inconsistent bar path
Excessive joint flaring or joint collapsing
Excessive weight shift (this will be evident in the feet)
Lifter is varying their core and appendage tightness
Words of Advice
As you go along this journey, I recommend to hold all lifts (not just barbell lifts) to a high standard and do not change those standards to accommodate an inflated ego, peer pressure or your inner voice. The key is to perform each rep as perfect as possible, exactly the same. If you can maintain consistent movement patterns the body will adapt to those specific angles allowing the safest overloading to occur.