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Tuesday, 1st April 2025
Reverse reps focus on the eccentric (lowering) phase of an exercise. Instead of just lifting the weight, you emphasize slowly lowering it under control. This creates more muscle damage, which leads to better growth during recovery.
Increase muscle tension and micro-tears
Build greater strength and control
Improve time under tension, key for hypertrophy
Help break plateaus in traditional training
Lift Normally (Concentric Phase)
Use regular form to lift the weight.
Slowly Lower (Eccentric Phase)
Take 3–6 seconds to lower the weight with control.
Repeat
Keep the focus on the slow, controlled descent.
You can apply reverse reps to most compound and isolation movements. Some examples:
Upper Body
Bench Press (focus on slow lowering)
Pull-ups or Lat Pulldown (lower slowly)
Barbell or Dumbbell Curl
Triceps Pushdown
Overhead Press
Lower Body
Squats
Deadlifts (Romanian or conventional)
Leg Press
Hamstring Curls
Lunges
Weight: Use 60–80% of your 1RM (moderate weight)
Reps: 6–10 reps per set
Tempo: 1 second up, 3–6 seconds down
Sets: 3–5 sets per exercise
Rest: 60–90 seconds between sets
Bench Press – 4 sets of 8 reps (5s eccentric)
Dumbbell Shoulder Press – 3 sets of 8 reps (4s eccentric)
Cable Chest Fly – 3 sets of 10 reps (4s eccentric)
Triceps Pushdown – 3 sets of 10 reps (3–4s eccentric)
Focus on form – don’t rush the eccentric phase.
Reverse reps are intense, so don’t overdo volume.
Combine with regular training for best results.
Deload every 4–6 weeks to allow recovery.