Rep Speed
Explosive but controlled!

Rep Speed for the WLC program will be simple. I want you to explode from the bottom of every rep to a peak contraction at the top of each rep. From the top of each rep, I want you to perform a controlled negative all the way down to the bottom of each rep. I do not want any pertial reps or anything other than a full range of motion on each and every exercise.

Before doing any explosive reps, you should absolutely ensure that you have your form down. And you should always warm up thoroughly before doing any working sets. Do not use explosive positives during your warm ups. Slow and deliberate reps to get the muscles warmed up!

I am not going to give you an exact number of seconds for the positive or negative because doing so makes absolutely no sense at all! Some exercises have a range of motion that takes longer to complete than other exercises so it makes no sense to tell you the positive should last x amount of seconds or the negative should last x amount of seconds.

I see too many people on discussion boards asking how many seconds each rep should take for their exercises. That's crazy talk! All weight lifting exercises are not created equal! And most are not even close to being equal. So, here at Weight Lifting Complete we don't count seconds for each rep. We explode on the positive and control the negative. And we build more muscle that way!

Squats will not take the same amount of time to complete as your calf raises or stiff legged deadlifts or pull ups. So, why should anyone tell you that each rep on each exercise should last a certain amount of time?

Rep speed also depends on the amount of weight you are lifting. You're going to be able to complete a rep faster with 100 pounds than you are with 200 pounds. I simply want you to explode on the positive and control the negative on every rep! When you get to the heavy weight portions of your WLC Program, your rep speed will slow down. That doesn't mean you stop trying to explode upwards on the positive! You give it all you have to move that weight up as fast as possible. And control that heavy weight on the way down. Easy, simple, and the most effective method for building muscle!

The negative is the most important part of any exercise for building muscle and that is why I want you to explode on the positive portion of the rep. Why does this matter you ask? Well, when you explode on the positive portion of each rep, your muscles will have to work harder to control the negative portion from the top all the way down. This method will build you more muscle!

Think about doing a full rep on any exercise for a moment. If you are exploding on the positive, the weight is going to be moving faster when you get to the top of every rep. When you reverse directions, the weight is going to moving slightly faster and you're muscles are going to have to work harder to control the weight on the way down. I love doing reps in this manner. You can really feel the difference when you switch to this method of performing reps.

You'll start to get the hang of it when doing an explosive positive and a controlled negative. You'll feel the difference when doing your reps. You need to concentrate during your reps and ensure you are using the best form possible. Make sure you follow the rep speed requirements on every rep! This requires you to concentrate. Get in your own little world when doing your reps. After a while you won't even have to think about it!

You need to ensure your form is good before doing any explosive movements. We don't want any injuries from bad form. When the weights get heavier, the explosiveness will slow down but I still want you to try to explode. The weight will still be moving faster than other methods of performing reps even when the weights get heavy. Your rep speed will slow down as you progress thru a cycle of WLC.

Slow reps only cause you to have fewer chances to perform the negative portion of each rep. And you'll have to lower the amount of weight you lift to perform slower reps. The key to building muscle is lifting heavy in the muscle building rep ranges. So, ask yourself: How does lifting slow help me build more muscle? It doesn't!

I do not want you doing partial reps on any exercise. This means you should fully explode through the positive portion of the rep all the way to the top, lower the weight in a controlled manner all the way to a full stretch, and then repeat. A good example of a partial rep is when I see people doing partial pull ups by not fully extending their arms at the bottom of the pull up position. Don't be one of those people!

You are limiting your muscle gain by not reaching the fully stretched position. When you don't go all the way down on squats, your quads never reach the fully stretched position. This full stretch position is too important to miss! If you can't complete a full rep with good form, then you need to lower the amount of weight you are doing.

On the WLC program, you don't need to worry about your ego. Before long, you'll be strong and you'll have more muscle than most people. You don't need to worry about lifting more than anyone else. This is all about you and only you. With the rules I've gone over here on rep speed, you'll be lifting more than others in no time!

You lift what you have scheduled to lift on your WLC program and don't worry about what anyone else thinks! If you follow your WLC schedule, you don't have to worry about trying to lift too much weight and injuring yourself. Use good form. Explode on the positive and control the negative!

If you want to start your own WLC Program designed just for you, join me on WLC Space. Everything is free! I'll help you get your complete weight lifting program designed to fit your needs and your goals. I want you to succeed! This is why I've provided this service to you for free. All I ask in return is for you to share this website with anyone you know! I've provided easy links below for sharing this page on rep speed with others. Check out the rest of this website too. You'll find the truth about weight lifting here!

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