Thread: Speed of repetitions?

All in all, there are probably as many opinions on this as every other topic in bb. Each style has it's own place and it's own time. I mix it up with time in the neg and the positive. The only thing I think that is standard in this area is form. Do what works with control and proper form and you have yourself a winner.

Originally posted by Prince
Speed of repetitions?

How important is it? Is it better to go slow, fast, explosive, etc.?

Is it different for the positive and negative?

What do you do?

I like to go faster and more explosive on the positive, and a little slower on the negative.

Body genetics play a major role in which method of exercise works best for an individual. Case in point, the number count of red muscle cells vs white muscle cells dictates what to expect from a given type of exercise method. If memory serves well, characteristics more red muscle cells in muscle: prone to bulk out, high endurance capacity. On the other hand, a high count of white muscle cells lends itself to muscles that are slender and compact, yet explosive in power for short bursts of time. Analogous comparison would be a long distance runner, vs a sprinter.

I would say that I usually do about 2 seconds on the positive and about 2 seconds on the negative. Thats just the way I have always lifted I think. Maybe on different exercises it might change a little bit. Good luck bro.

I do mine kinda slow, then your muscles get the full affect

Originally posted by Prince
Speed of repetitions?

How important is it? Is it better to go slow, fast, explosive, etc.?

Is it different for the positive and negative?

What do you do?

I like to go faster and more explosive on the positive, and a little slower on the negative.

OOOOH Prince...you just gave me a good topic for my next article

I'm a 2 second positive and negative guy. Any faster and I find my form falling apart occasionally.
Slow and steady with good form that's how I like it.

This is real important for begineers...keep it slow and concentrate on form and breathing.

Steve

i tend to do mine slow.. i never really timed it tho... but i do feel a difference everytime i do a set slower than normal, i tend to go higher in weight but less on the reps cause it kills me

Try mixing it up once in a while ...Lower the amount of weight you are lifting and lower the weight maybe to a count of 4-5 seconds then raise the weight as you normally would. You wont be able to do as much weight but you will fatigue the muscle just the same

All my pushing excerzies, i.e bench press, squats, are explosive, my pulls, i.e. curls,rows,pulldowns, are slow

I tend to go pretty slow on the negative to really feel my muscles stretch and a little bit faster on the positive. I have been working some super slow sets of 16 second reps (8 up, 8 down) in on the last set of each exercise. You wouldn't believe how hard it gets when you take all the momentum out of the movement.

Different rep speeds will best accomplish different things. Is your goal power, endurance, hypertrophy, sport specific? You must ask yourself this question before deciding on a rep speed.

so gopro what if you wanna be lean and gain muscle for gaining muscle sake

I agree with the 2 sec. pos and neg. That is showing good strict form which is what you really want!

Originally posted by arbntmare
so gopro what if you wanna be lean and gain muscle for gaining muscle sake

A slower rep speed is best for gaining size. Most importantly is what is called "time under tension" or TUT. You want to keep the muscle under tension for between 40 and 70 seconds to failure in order to coax hypertrophy. So, if you were to use a 2-1-2 protocal...2 seconds to raise the weight, 1 second to hold the weight statically, and 2 seconds to lower the weight...you would need around 10-12 reps to get the proper TUT.

hmm that 1 holding second is that really important? i am not sure how much time i hold it.. but sometimes i don't i think

Originally posted by arbntmare
hmm that 1 holding second is that really important? i am not sure how much time i hold it.. but sometimes i don't i think

On movements that provide a strong contraction...leg extensions, tricep pressdowns, lat pullldowns...holding for a one count will improve the efficacy of the exercise. It is not as important on a movement like squats, where the top of the movement provides a "rest." However, to make an exercise like that very brutal, try holding the bottom position for a one count before ascending...can you say "OUCH!"

Originally posted by gopro


A slower rep speed is best for gaining size. Most importantly is what is called "time under tension" or TUT.

We have a article here on T.U.T. if anyone wants to learn more.

http://www.ironmagazine.com/training1.htm

very interesting.. thanx gopro.. will try to make sure i get that holdin more often now

I try to go slow to maximize the results, and I always use slow steady form throughout to ensure every rep counts.

On the final rep, (especially when I'm repping to exhaustion on my 2nd or 3rd set), I try to stretch the rep out to maximize the burn.

I find the results to be great, feeling the thick, juicy burn tingling when my workout is complete.