Physical Training - Workouts

Anatomy of a Rep: MAXIMIZING Results!

Look around the gym and what do most people do…they drop the weight and then bounce it half way up. WTF?

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Listen here to learn a quick tactic that is often overlooked. When employed properly you can expect greater strength, more muscle and less fat. Which part of the rep produces the greatest result? The lifting or lowering? Click the video and find out!


6 Responses to “Anatomy of a Rep: MAXIMIZING Results!”

  1. The eccentric or LOWERING phase produces 50% more tension on the muscle than the LIFTING (concentric) phase!!! Try lowering in 4 seconds. It is a humbling experience but soon your strength will increase beyond your personal best.

  2. Sam says:

    Hey BB3,

    My name is Sam from Sydney Australia! Love your work including websites and tips, great stuff and thanks!
    I need help though, back in 2005 I was probably in the best shape of my life both physically and mentally until i severely tore the ligaments in my left ankle playing basketball. Its 2010 now and I’m in the worst shape of my life both physically and mentally. I put on 25 – 30kg and have no drive or motivation…i need help Billy…i want to look like “the rock” or “ll cool J”, and i definitely no that its a decision away and its all up to me but I’m just down at the moment… can you help me? is there a book i can read? training program or diet? or perhaps some advice…?

    Hope to hear from you soon



    p.s. my email address is

  3. B. Francis says:

    Love the video on “TEMPO”! I think tempo is the most misunderstood training variable for most people and very often left out. Tempo can generate some pretty dramatic results if programed out correctly in a training routine. Anyone can throw around some barbells & dumbells using momentum…but can they actually control and engage the muscles that are SUPPOSED to be working? Tempo is the answer. I’ve personally experienced greater gains in strength using lighter weights and longer tempos. GREAT video and extremely valuable information.

  4. Gregg says:

    Gotta love the “Life isn’t about finding yourself, Life is about creating yourself” quote in the background!
    Yes, the anatomy of a rep is super important info. If I take a client that has been used to pounding the weight in a more tradition style like a 201 tempo (2-lowering 0-isometric 1-lifting) and change the variables to a 411 tempo, they almost always tell me the next day that they’re crazy sore. Studies show that eccentric movements do create more DOMS (delayed onset muscle soreness) than the concentric portion of a rep.
    So take Billy’s advice and S L O W down your reps and see for yourself, but just make sure you really challenge yourself under the weight!

  5. Gregg! That’s funny how scoped that out in the background! Lol!

  6. Hey Sam!
    thanks for sharing your story brother. I know that its not easy.


    I put that all in caps which is sure to annoy someone 🙂 for good reason.
    It is fucking AMAZING!!! The human body is remarkable in every way and that includes yours.

    In spite of the abuse you have put yourself through you are still alive and kicking.

    That’s the good news. It is not too late. You can do it.

    Now you must take the first step.
    It’s scary and your inner voice will try to talk you out of it.
    You can do it. I will tell you one thing: It won’t be easy.

    BUT it is so worth it.

    Nothing feels as good as being physically and mentally STRONG!
    Absolutely nothing. Your life will never be the same.

    Sam, check your e-mail I sent you a gift that will serve as your guide. 🙂
    You have all you need. Now make it happen brother.

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