In bodybuilding, strict repetitions are often ignored. Bodybuilding is an aggressive, independent sport, and focus on form
is sometimes ignored. Strict repetitions are self explanatory. They
refer to performing each rep of the set with strict form. For
example, a regular barbell bench press would be performed without
bouncing the weight off the chest using a
regular speed, not to quickly or not too slowly. For the barbell
curl, you would curl the weight, bringing it up to your chest at
the top of the motion and bringing it down to your thighs upon
completion. The upper arms should stay tight against the sides of
the body and you should not thrust the weight using force from your
Using the strict rep principle will prevent you from applying some
other shock principles. For
example, you will not be able to perform the cheating method if you perform strict
If you are a beginner, performing strict reps is extremely
important. For safety reasons, you should always focus on
performing the motion properly until you get used to it. So the
strict rep principle should be the first principle you apply. As
additional training sessions are completed, you can move on to
other shock principles, but this one is a good place to start!
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