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Repetition Pace

I want to explain a repetition pace (or speed) that was introduced to me by one of my dear friends, Eric Serrano, M.D.

This "pace" can be used while doing virtually any exercise. I personally like to use it on the final set for a particular body part.

The way it is performed is as follows:

On the eccentric part of the exercise use a four count (e.g. on the downward portion of the squat).

On the concentric part of the exercise use a three count (e.g. the upward portion of the squat).

So the total amount of time for one rep would be seven seconds. Make sure to use a weight that is challenging. You should shoot for 4 to 5 reps total (28-35 seconds). It seems very simple - and it is a simple idea; however, if you push yourself, you will find it quite challenging.

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.