Counting Reps

[jpm101]

Counting reps, when it comes to higher reps like 10 and up, can become a mind game. Especially when doing heavier compound exercises like squats, DL's or benches.

Rather than counting in the regular way of one, two, three, etc, all the way to ten (or whatever the higher targeted number is) might consider this little mind trick. First rep is counted one. Rather than counting two as the second rep you say "and". The next rep after that will be the number two and the rep after that is another "and".

Example: Ten reps the goal..... 1-and-2-and-3-and-4-and-5-and (the last and tenth rep of that set). The brain does not compute the word "and" as a number so it believes that only 5 reps were done rather than the harder 10. Had worked very well for me when I was doing 20 reps heavy breathing squats. I consider lifting being at least 50% mental anyway. Any trick in the book to help lift better and stronger. Good Luck.

Your last rep is not always going to end with "and", it may be an actual number like 6,8, 10, etc. For the last rep, if ending with "and", some guy's will say 'done', 'that's it' or' F**K it'.  Good Luck.

[ksa_triceps]

I've always tried to count my reps but always fail. Really bothers me when doing one side exercises. I seem to start with 1,2 and then forget all about it.  Bodybuilding ADD perhaps.

[Montague]

Good suggestion from JPM.

The mind does have a powerful influence over the body.
For many trainers who count their own reps, their brain can send subliminal suggestions of fatigue/failure as they approach their target number.

Poliquin has suggested counting backwards for this reason - getting the higher numbers associated with failure out of the way early.

Also, if you’re lucky enough to train with someone who can count, you may wish to have them count your reps for you while you focus entirely on the set.
In this way, you’re stopping when your muscles are "done" rather than when your mind suggests you should be done.

[wild willie]

for me personally...

i don't count reps......rather i gauge approximately how close i got to 10 reps or 20 reps.....

i find that training alone......you really have to focus on the movement and the technique and not get caught up in anything that detracts from your concentration.


i am looking for a pump and a tightness in the muscles......at the conclusion of a set.....if the pump is sensational.....then i can rest assured that i had a productive set......regardless of how many reps i performed.....just my preference.

[benchmstr]

counting reps is the single worst thing you can do...the sooner you can break yourself of the habit, the better...

bench

[dyslexic]

What if you can't count?

[jpm101]

Dy-Lex: correct, some GB'ers have not the capacity or patience to actually count reps. It seems to be a bad habit for some. Even when taking off their shoes to help count higher reps does not seem to help. Can be a major problem. Good Luck.

[wild willie]

counting reps is waste of time and effort.....



feel the muscles working as you are executing your reps.....that is the key to a good workout.

[tbombz]

tried this today and it worked hella good 

[thelamefalsehood]

I will try that method. I like to break my rep count down into sections, especially legs, because I usually go higher reps. But lets say I'm doing 15 reps on hacks, I'll first count down from 6 or so to 1, then 6 or so again until 1 and then 3 until 1. I may take a short breather at those set rest marks. That way, my mind isn't thinking, crap I'm on rep 2, got 13 more to go. If I never count higher than 6, then my mind always thinks that it only has to do 6 or whatever I choose the number to be. This method works very, very well. Kinda my spin on the rest pause method without really the rest part.

[vic86]

Counting reps, when it comes to higher reps like 10 and up, can become a mind game. Especially when doing heavier compound exercises like squats, DL's or benches.

Rather than counting in the regular way of one, two, three, etc, all the way to ten (or whatever the higher targeted number is) might consider this little mind trick. First rep is counted one. Rather than counting two as the second rep you say "and". The next rep after that will be the number two and the rep after that is another "and".

Example: Ten reps the goal..... 1-and-2-and-3-and-4-and-5-and (the last and tenth rep of that set). The brain does not compute the word "and" as a number so it believes that only 5 reps were done rather than the harder 10. Had worked very well for me when I was doing 20 reps heavy breathing squats. I consider lifting being at least 50% mental anyway. Any trick in the book to help lift better and stronger. Good Luck.

Your last rep is not always going to end with "and", it may be an actual number like 6,8, 10, etc. For the last rep, if ending with "and", some guy's will say 'done', 'that's it' or' F**K it'.  Good Luck.

Thannks ill try it next time

[ronbrgundy]

I'm going to try this..

I did 5 by 5's today (5 sets of 5 reps). 

When I asked myself why I was doing it, in my head, yes there was some "to build strength and muscle" talk going on.  But I had to be honest with myself.  I just hate doing a lot of reps.  I would rather grunt and move some heavy ass weight 5 times.. then sit there knocking out 10 or 12 reps.  I did a good job of squeezing and getting full range of motion.. I think the pace was a little quicker than higher reps though. 

[jpm101]

Just to let some people who ask  know, I didn't invent this rep counting system.  I never invented anything, with regards to lifting. Maybe some slight different versions of older training methods, that's all. As stated before, I first used this count system when I was 16 (1988) and doing heavy 20+ reps breathing squats. Put on a honest 30lbs in a couple of months. This method of counting rep may not be for everyone, nothing is. But worked very well for me in the past. Have to give it a fair shot to see what happens.

Agree with RonB. Would rather do 2 or 3 heavy reps anytime. And 1 or 2 sets max. That would be in a perfect world. But all around conditioning would suffer some. 3 reps will do for you what 20 will not and vice versa, exploring all rep levels can have it's merits. All this stuff you learn from serious gym experience and watching and talking to SUCCESSFUL lifters. Good Luck.