How to Do a Super Rep

A super rep, more commonly known as static contraction, is a form of weight training in which you increase the amount of weight you lift while decreasing your range of motion. Sports scientists have attributed super rep training to substantial gains in bodybuilder chest, leg and shoulder size due to the fact that lifters are lifting larger weights in a different manner than they usually do. Super reps are usually used by experienced lifters to overcome plateaus, rather than by beginners to start their training.

Instructions

    • 1

      Choose a weightlifting exercise that you are familiar with and confident in your form. Super reps are about increasing what you already have rather than starting from scratch, so you should super rep with an exercise that you know backwards and forwards.

    • 2

      Set safety bars or pins to just a few inches below the end of your range of motion if you are using freeweights. So, if you are bench pressing, you should set the safety bars to your mid-forearm when you are lying down with your arms extended. If you are leg pressing, you should set the safety pins to a point where your legs are almost completely extended.

    • 3

      Add 30 to 100 percent more weight than you usually lift on your exercise of choice.

    • 4

      Bring the weight partway through your range of motion. So, for a bench press, you would just bring it down a couple inches rather than all the way to your chest. For a leg press, you would push the weight up from its high starting point and hold it.

    • 5

      Hold the weight in position for five to seven seconds. If you can hold it for longer than this, then you need to increase the weight.

    • 6

      Pull or push until the stack is just a few inches above its starting point if you are using weight machines. Again, hold for five to seven seconds.