A rep is a single cycle of a movement from which you will return to your original position.

Every individual rep is a battle for good form.

You are looking to move correctly to maximise your potential for strength and mitigate the chances of injury. 

In order to get the most from your reps, you must :

  • Watch the example video of a given exercise. Study it carefully and try mimic it as well as possible.
  • Read the exercise cues and ensure you are following them as well as possible during the rep.

Once you feel as though you have a good grasp of the technique, break down the repetition.

There are three phases of a repetition - each with different strength levels. 

Contracting – The target muscle/s moves from a point of length to contraction. 

Holding – The exercise is held in a position at any point on or between the contraction and stretch of the muscles.

Stretching – The strongest phase of the lift. This is when the target muscle/s returns to the length from contraction.

Sometimes we will give you specific timings on a phase of the lift in order to achieve a desired outcome. This typically comes in the form of slowing down a negative phase or holding position in a static phase. Refer to 'Tempo'.


The number of reps you perform, along with the number of sets, will create specific desired demands on your muscles.

Unless we specify otherwise, you are aiming to achieve the specified number of reps (sometimes within a 'range') with the heaviest weight you can.

Rep ranges will dictate the weight that you use for a set. The lower the reps, the heavier the weight! Likewise, higher reps will require lighter weight.

Look at the chart below to see the intended aims of a given rep range. All goals will likely require use of all rep ranges in order to fully work the body in its entirety.

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The aim in this range is to lift near maximal weight on a given exercise. Thats why you will only be performing a small number of reps. This low volume means that you will typically have a higher number of sets and rest time. This allows you to be strong for each set and accumulate a lot of reps with a heavy weight.


The aim in this range is to stress the muscle so that it can repair and develop. This makes it ideal for those looking to build muscle to create shape, or retain muscle as they lose fat to create definition. The sets will use slightly lighter weight than a strength set in order to put the muscles under tension for longer. The rest is moderate so that you can just recover.


The aim in this range is to work your muscles for a sustained period of time and improve your tolerance of the 'burning' sensation of high rep sets. The duration of these sets can also come with increases energy expenditure.

BASICSBen Waters