How hard should you push a set? Should you push to failure, or is it better to stop before you reach failure? If you stop before reaching failure, how do you know when to stop?
I personally believe that one of the best places to stop a set is at the point of reaching the marker rep. The marker rep occurs at the initial point in a set where a steady even rep pace can no longer be maintained and rep speed starts to slow down. Why is this a good place to stop a set? Because it forces a lifter to push to the point of achieving sufficient intensity without demanding so much intensity that overtraining occurs.
While I often advise lifters to stop a set when they reach their marker rep, there are at least four potential problems that can occur when this advice is followed. Each problem is listed below along with discussion and advice on how to deal with the problems.
Problem #1
People misinterpret the meaning of a steady even rep pace.
Discussion and Advice
A steady even rep pace simply means that a lifter lifts with consistent rep speed and consistent form throughout a set. Every rep of a set look the same in terms of speed and form. Maintaining a steady even rep pace does not mean that the upward portion and downward portion of a rep must last the same length of time. A lifter may lower the bar faster or slower than they lift it, but they are still using a steady even rep pace if they perform each rep the same way in terms of speed and form.
Pauses Between Reps
Some lifters may pause at the top of a rep, while others may pause at the bottom of a rep. Some may pause at both the top and the bottom of a rep, while others don’t pause at all between reps. All of these styles fit into the meaning of a steady even rep pace as long as each rep is performed with the same rep speed throughout the same set. Those who pause between each rep should pause the same amount of time between reps instead of switching between long pauses, short pauses, and no pauses. When pauses between reps are constantly changing between long pauses, short pauses, and no pauses, the rep pace will appear so uneven that a marker rep cannot be determined.
Problem #2
Not all lifters perform their sets in a textbook manner that makes it easy to determine where the marker rep falls. Marker rep training is based on an identifiable point in a set when rep speed obviously starts to slow down. Some lifters may not have an obvious point in a set where rep speed suddenly starts to slow down, instead, their rep speed slows down in such a gradual manner that it is difficult to identify a specific point where the marker rep occurs.
Discussion and Advice
Lifters who make a deliberate choice to lift forcefully and make a conscious effort to maintain a steady even rep pace will usually be able to do to so. Some try to pace themselves by holding back on the amount of force that they apply into their reps at the start of a set. They do this in order to have more strength left at the end of a set. This approach to lifting will cause a very subtle decrease in rep speed throughout the set instead of an obvious decrease in rep speed at a specific point in a set. The bottom line is to exert plenty of force into each rep until it becomes obvious that the same level of force and speed can no longer be maintained.
You don’t have to lift with all-out maximum force and rep speed to the point of excessive strain, but you should push fairly close to maximum force and maintain a steady rep pace as long as possible.
Problem #3
Some lifters never maintain a steady even rep pace when they perform a set; they tend to vacillate between faster reps and slower reps at indiscriminant points throughout the set. This makes it impossible to divide a set into two sections consisting of a first phase where a steady even rep pace is maintained, and a second phase where rep speed starts to slow down. When this problem occurs, it becomes difficult or impossible to determine where the marker reps occurs and where to stop a set.
Discussion and Advice
Advanced lifters who have mastered their lifting technique generally begin a set using a steady even rep pace. If they stop using a steady even rep pace, it is usually because of fatigue, not because of poor form, lack of control over the weight, mindless lifting, or a lack of body awareness.
There are exceptions to this as advanced bodybuilders may change the pace or speed of their reps if they are emphasizing a longer squeeze at the top of some of their reps, or a deep stretch at the bottom up their reps.
There are also powerlifters who slowly descend and pause at the bottom of their first rep of a set. From there, they maintain a steady even rep pace until their last rep when they pause at the bottom of the rep before completing the upward portion of the lift. This is often done on the first and last rep of a set of bench presses to imitate the legal form for a powerlifting meet. I also know of an excellent squatter who always does a slow first rep to get the feel of the exercise. He then pauses for an extra second before proceeding with a steady even rep pace for several reps until he pauses again right before doing his last rep.
Even though some lifters may perform their first and last reps slower, they use a steady even rep pace for the rest of their reps, and consistently perform their sets the same way every time. This type of training still fits within the context of marker rep training.
Beginning and intermediate lifters often have a greater tendency to lack rhythm or consistency in how they perform their reps. Some of them haven’t learned how to balance or control the weight, nor have they learned exactly how they want to perform each rep. They may lack a consistent lifting groove and may apply a lot of force into some reps, while lifting casually on others. All of these things can lead to an inconsistent rep pace when proceeding through a set.
When using marker rep training, one of the first things a lifter must learn is to be consistent in terms of using the same form and the same rep speed from rep to rep. A conscious awareness of practicing these things must developed when utilizing marker rep training.
Problem #4
Some lifters deliberately perform slow reps throughout an entire set. This may eliminate the distinction in speed between strong reps and weak reps, because all of the reps are slow, not just the final reps at the end of a set.
Marker rep training does not work very well for lifters or bodybuilders who prefer slow reps from the start of a set to the finish of a set. These lifters never reach a point where rep speed slows down because it is slow to start with.
You must exert force, speed, and power into each rep. This will lead to an obvious point in a set when you can no longer maintain the same amount of force and rep speed, which will make it easy to identify the point at which the marker rep occurs.
Those who prefer to utilize very slow reps for marker rep training may be able to do so, but they will have to go by feel instead of by rep speed. When going by feel, a lifter must identify the point in a set when the reps suddenly feel more difficult and the whole body suddenly tightens to a greater degree than previously. If a lifter doesn’t feel these things until the very last rep of a set to failure, there is no reason for them to use marker rep training.
My hope is that the issues that were addressed regarding marker rep training will help to clear up any confusion about how it is to be carried out. I will discuss some other important questions that come up in regard to marker rep training in the next article. Best of training to you.