When using precision point training, the precision point that helps you to know where to stop a set is called the marker rep. The marker rep is a training threshold that marks the transition point in a set where rep speed starts to slow down in comparison to the previous reps of the set.
Arnold’s Marker Rep Falls On The 10th Rep
In the video below, Arnold Schwarzenegger does a set of bench presses for twelve reps. His marker rep occurs on his 10th rep. He may slow down slightly as the set proceeds from the first to the ninth rep, but when looking for an obvious point in the set where rep speed starts to slow down, the tenth rep is the point in which there is an obvious decrease in rep speed. This should be apparent when you watch the first 35 seconds of the following video.
Some lifters like to push all the way to failure which is what Arnold does in the video. Training to failure certainly seemed to work for Arnold. If you find that it also works for you, keep doing it. However, many lifters will reach the point where training to failure on a regular basis causes burnout and stops working. Precision point training is based on pushing hard enough to stimulate muscle size and growth without pushing so hard that over training occurs. Stopping at the marker rep will help you to accomplish this.
The truth is that a lot of powerlifters and bodybuilders only perform reps as long as they can maintain a steady even rep pace, but they don’t push their sets to the point where rep speed starts to slow down. Phil Heath, a seven time Mr. Olympia winner is an example of this as he generally stops his sets when can no longer maintain the same rep speed when performing basic compound exercises. The last rep in which a lifter can maintain a steady even rep pace is called the limit rep, as it is the limit of reps a lifter can perform before rep speed starts to slow down. If Arnold used this approach, he would have stopped after completing nine reps instead of twelve. Many lifters will find that this provides enough training intensity and is the most consistent way stimulate gains without suffering from burn out.
The Marker Rep On Incline Presses
After showing a set of bench presses, the video shows Arnold doing a set of incline presses for ten reps. The set begins at 48 seconds into the video. The first seven or eight reps are strong reps in which Arnold uses a steady even rep pace. The last two or three reps are weaker slower reps. I would say that Arnold’s marker rep occurs on his ninth rep, although you could argue that there is a slight pause between the seventh and eighth rep, which would classify his eighth rep as his marker rep. You will find that it is not always perfectly clear where the marker rep occurs, but in the video below, most people would agree that it occurs on Arnold’s eighth or ninth rep.
Start at 48 seconds to watch Arnold’s set in incline bench presses.
Once again, some lifters respond very well to training to failure, but if it starts to cause burnout, I believe you will experience favorable results when using the limit rep or the marker rep on a consistent basis. For more information on marker rep training, refer to the book below. Best of training to you.
Click on the book cover to read the book
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