The 7 Second Rep

The 7 second rep explanation is very simple. It is a time under tension concept to maximize muscle hypertrophy. Lets use the dumbbell chest press for an example. Lower the weight for a 3 count, pause at the bottom for a 3 count, then slow press for a 3 count. As you begin to fatigue the body will want you to press the weight fast. You need to remove the ego and force the slow press to do it right. If you mentally check out and finish the rep fast you defeated the purpose!!