NEWSLETTER
Maximize Your Results with The “Perfect” Rep
25th Dec edition of Manximize’s Shredded Sunday Newsletter
I’m fed up with the atrocious swinging curls and dog-sh*t deadlifts I see everywhere.
With such form and rep quality, your “3 sets of 8 to 12 reps” won’t do jack.
With exercise, quality >> quantity.
Read that again.
With that said, I’ll show you how to perform “perfect” reps. For every rep:
- Explosively perform the positive: The positive or the “concentric” is when you lift the weight. By explosively performing this, you tax your muscles more.
- Hold and squeeze at peak contraction: This is the bottom of a squat or the top of a curl — by pausing, you maximize muscular tension and stimulate more growth.
- Control the negative: While lowering the weight, do it under control — this stimulates higher muscle damage.
P.S: In the illustration, the second stage shows a generic isometric pause—not peak contraction.
If you’re still confused, here’s a YouTube video that clearly illustrates all 3 stages:
Don’t fall prey to these caveats though:
- Explosive doesn’t mean “sh*tty form” — it means as fast as possible with excellent form.
- Pausing at peak contraction doesn’t mean resting up there — pause for one second and start lowering the weight.
- Controlling the negative doesn't mean lowering the weight in 0.25x slow motion — take 1 to 2 seconds to lower the weight.
God gains my friend!