There is always so much one can think about when performing a rep. Should I focus on the eccentric, concentric, go to failure, near failure, etc? When in doubt, OWN your reps!
I am fairly certain I got the "Own each rep" from Wendler. Anyway, this all came to mind while training yesterday.
While training my head is usually spinning with questions like should I be going to complete failure or one rep shy? How slowly should I lower on the eccentric? Blah, blah, blah.
So while I was doing rows and trying to figure out if I was hitting the right angle, a voice in my head said "Just own the rep!" And instantly all my questions were answered.
What is owning the rep? Whether it's pulling or pushing, you are doing it with purpose. You forcefully perform the rep, give it a good contraction at the top, and lower under control
With this, you never have to think about the tempo of the lift. When you drive weights hard and give them a good squeeze, it feels right.
During the eccentric portion of the lift, just let it happen short of dropping the weight. Instead of worrying about tempo, I'm using that time to mentally prepare for the next rep.
Spending most of my life as a powerlifter I am not great at feeling muscles. I am far more proficient at moving weights. When I move them with purpose and own the rep all my questions seem to be answered.
If you are caught between the masters of strength and hypertrophy, make sure to own each rep and you'll get the best of both worlds.
