Stop With The Garbage Reps!

Fitness & Training Tips
By Dan

About Dan

I’m one of our resident Exercise Physiologists, and also an accredited Strength and Conditioning Coach, Personal Trainer and Level 1 Weightlifting Instructor. Outside of the gym, I tend to go in search of good food and great coffee. And yes, Dan’s Shoulder Stretch is mine.
I haven’t had a rant in ages – so for all the newbies reading don’t be alarmed. They’re a periodic feature of my blogs!
Firstly, a pull up is a pull up, not a frog having a seizure. The exercise is there to train the arms and back. Using your legs DOES NOT put the emphasis on the arms where it needs to be. It achieves nothing. If you can’t get that many reps, that’s ok. Accept where you’re at, and make a continued effort to improve. Don’t bullshit your way through it. At the end of the day, the only person you’re limiting is yourself.
A wallball is not a push press. Full depth is required every time. If you can’t do any more reps, then you need to rest, or you’re doing too much. Same goes for squats. We don’t want half a quad developed, or a quarter of a glute. AS MUCH RANGE AS SAFELY POSSIBLE is crucial to your continued improvement. You cannot compare between sessions if one was done with full depth and the other with a few half reps because you got tired.
When a workout says “for time,” it’s FOR TIME. The goal is to go as fast as you can, and gradually improve as you get fitter, not skimp on it and cut corners because you couldn’t be bothered or because you were hungover (that’s not an excuse for anything.)
And don’t be that person who only puts on a good show when the trainer is watching. Going through the motions just for the sake of it doesn’t help anyone. Train honest and go home satisfied!
The Actual Take Away Points
Make your reps count. They have a purpose, and only good form reps will allow you to improve.
Accept that progress can be slow (painfully slow at times), but good quality reps will make the journey shorter.
Exercises carry over to other exercises best when done with great form (I can attest to this – sloppy reps get you nowhere!).
Make the muscles that you want to improve ACTUALLY do the work. Perfect practice makes perfect performance.
Honest work will give you a deep sense of satisfaction. You can leave the gym happy!