Thread: Rep Speed

Originally Posted by Tommy

When I train I always use slow controled movements on everything, and for me it seem's like it hit's those muscles harder, but I also read and hear people talking about changing up rep speeds,this has something to do with fast and slow twitch muscle fibers?or more exsplosive power when lifting.I guess what im asking is doing reps a little faster just giving you more of a pump? or is it actually more benifitial than that?

Really I think if you can do a rep so fast then it's probaly to light.

i've seen alot of people do seated rows, lat pull downs, leg extensions etc. way too fast. seems they use momentum just so they can add weight, to me thats cheatin and kind of defeats the purpose.

Originally Posted by Tommy

When I train I always use slow controled movements on everything, and for me it seem's like it hit's those muscles harder, but I also read and hear people talking about changing up rep speeds,this has something to do with fast and slow twitch muscle fibers?or more exsplosive power when lifting.I guess what im asking is doing reps a little faster just giving you more of a pump? or is it actually more benifitial than that?

like John H says.... variety in everything.

change it up, its good for ya. try static holds, super slow reps, etc etc. the more variation you put into your workouts, the less your muscles will grow accustomed, and the more you will grow.

Originally Posted by du510

like John H says.... variety in everything.

change it up, its good for ya. try static holds, super slow reps, etc etc. the more variation you put into your workouts, the less your muscles will grow accustomed, and the more you will grow.

true, but fast explosive movements target a certain muscle fiber cant remember wether its TypeIIa or x. Plyometrics.

Originally Posted by Machher

true, but fast explosive movements target a certain muscle fiber cant remember wether its TypeIIa or x. Plyometrics.

http://www.bodybuilding.com/fun/kelly13.htm

Lifting weight with more speed will stimulate more fast twitch muscle fibers. Mass and acceleration are both directly proportional to the amount of force required. This is great for increasing the rate of force generation and developing explosive power.

Using too slow of a tempo all the time will not allow you to use as much weight. Increasing resistance is possibly the most important principle of training.

I was of the impression that the muscle fibre types are related to endurance (slow twitch typeI) and strength (fast twitch type IIa IIb) Not speed of movement.
Repping too fast comprimises form and good load on muscle from the point of contraction. ie momentum helps the first part of contraction.

Originally Posted by CowPimp

Lifting weight with more speed will stimulate more fast twitch muscle fibers. Mass and acceleration are both directly proportional to the amount of force required. This is great for increasing the rate of force generation and developing explosive power.

Using too slow of a tempo all the time will not allow you to use as much weight. Increasing resistance is possibly the most important principle of training.

Then are you reducing the weight to go faster?,or are you using the same amount of weight and just pushing reps out faster?.I dont mean going so fast that your just using the momentum of the weights.

Originally Posted by du510

like John H says.... variety in everything.

change it up, its good for ya. try static holds, super slow reps, etc etc. the more variation you put into your workouts, the less your muscles will grow accustomed, and the more you will grow.

Yup I do all those,a favorite of mine is to do chinups and on the last set stop in mid rep and hold as long as I can,starting to build myself up enough so I can do these weighted.

When doing Max Overload training I typically focus on form but try to "explode" with strength during the lift. I don't deliberately slow the movement down in this case. I just get it up quickly and correctly.

Now, when I'm not throwing High Weight/Low Reps up and down i will typically slow the movement and maintained a controled form throughout the exercise. I personally experience my best burns when taking this approach.

Originally Posted by Witmaster

When doing Max Overload training I typically focus on form but try to "explode" with strength during the lift. I don't deliberately slow the movement down in this case. I just get it up quickly and correctly.

Now, when I'm not throwing High Weight/Low Reps up and down i will typically slow the movement and maintained a controled form throughout the exercise. I personally experience my best burns when taking this approach.

Im getting ready to try Max Ot when I start at this new gym, have been lifting for about a year,would you say this something to try for a relative noob or is this for the more advanced?

Originally Posted by Tommy

Im getting ready to try Max Ot when I start at this new gym, have been lifting for about a year,would you say this something to try for a relative noob or is this for the more advanced?

ya itll be good for ya. Its an awesome program.

Originally Posted by Machher

true, but fast explosive movements target a certain muscle fiber cant remember wether its TypeIIa or x. Plyometrics.

Not true..

Originally Posted by Tommy

Im getting ready to try Max Ot when I start at this new gym, have been lifting for about a year,would you say this something to try for a relative noob or is this for the more advanced?

Sorry I didn't respond sooner.



I wouldn't necessarily recommend this approach for a "newb" as you put it, unless you are confident with the exercises. Better to start with lower weights and concentrate on proper form and technique rather than to jump under Max OT weight and injure yourself. If you have an experienced trainer/lifter around, ask them to critique your form. If it looks good and you maintain good control then it's probably cool for you to pursue Max OT.

I do explosive training 2x a week and more typical rep speed 2x a week. I like it much better and feel i am covering all of my bases. Explosive training will help you move heavier weights in time as well.

Oh, and all fiber types are recruited during a movement. They fire sequentially starting with slow twitch then moving along the fast twitch fibers. More fast twicth fibers are recruited during heavier weights because they need to be recruited in order to move the weight. I believe that explosive movements recuit all because more force needs to be generated in a small amount of time. The limiting factor is typically the CNS not recruiting enough motor units properly. This is why you see a quick increase in explosive lifts without a concomittant increase in hypertrophy. Your CNS learns to recruit more fibers more effectively.

That be why the explosive lifts are a focus for athletes.

what are some good examples of some good explosive lifts..
deadlifts, squats, cleans, overhead press?? i dunno those are what im assuming.