Lift your training to a new level by tweaking the timing of your reps!‘Tweak my timing? Do you want me to dance now?’ Don’t worry, you don’t have to move the weights to the rhythm of your music. Let me explain to you what exactly I mean. We often hear the prejudice that at some point you will not get any further when training with your own bodyweight only. We have already answered in a blog post that this is completely wrong. You have countless ways to create new training impulses just by altering your body position, increasing the number of reps or the instability. And today we’d like to talk about another option which has been tested and proven: timing your reps. By timing your reps I mean the speed with which you go through every phase of a movement. You can divide a movement into the following phases:
- the eccentric phase: the part of a movement where you lower your body or the weight and the working muscles lengthen (during a squat, for example, this would be the part where you move your butt down)
- the pause afterwards: how long do you stay in the lowest part of the squat?
- the concentric phase: the part of the movement in which the working muscles shorten (you get back up from the lowest position of a squat, for example)
- the pause at the end of the movement which at the same time is also the pause before a new rep (you are standing upright, knees are stretched)