Do you know what pace to use lifting? Most people do not know that the pace for lifting is based on the general goal of the lifter.
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IN GENERAL:
A body builder will lift to a four count. That is two counts out, never holding at the top and two counts back down. This is called getting the negative. If you are lifting for strength or athletic power the lift is one count out explosively and two counts returning to the starting position. What is never done is holding at the top. We have all seen people forcing a rep up, in say the bench press, holding at the top and then quickly dropping the weight and trying to get back to the top again. Every time a lift is stopped in the middle, pressure is placed on connective tissue for micro seconds. This is not good. Perform lifts smoothly, do not fully extend arms or legs and do not “stop at the top.” You will find yourself being able to lift more weight and your form will improve. Look at the start and end positions on the website to see the proper beginning and ending positions for each lift.
THE EXCEPTIONS:
There are two exceptions to the rule. The leg extension is performed to a 4 or 5 count with a one second stop in the middle. Do it this way and you will see why. The triceps pushdown also has a stop at the bottom for one second – again, you will feel the difference using a correct count.
BUT NEVER…
…count reps and not the beats. Counting reps always leads to a one push out and a quick “drop and catch” of the weight on connective tissue followed by an immediate push again. People doing this are counting reps only “one – two – three etc.” The proper technique is one, two, three or one, two, three, four. Then do the second rep and count ‘two, two, three, four,” then “three, two three, four.” Count correctly and you will get much more out of your workouts. And more importantly, you will be less joint sore and injury free.
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