The actual speed will depend on what you feel is best for you; It may be one second or two seconds. However, the … Rule 1: Stick mostly to a hypertrophy rep range of roughly 6 to 12 reps for each of your sets. Eccentric contractions, we hear a lot of people on the internet talking about how eccentric training, focusing on the negative portion of a rep, is going to get you better results. But which comes out on top? So as you can see, a slower tempo results in less overall muscle activation and presumably less growth of the target muscle. But which approach is better in terms of muscle growth? Your body normally uses slow-twitch fibers to power muscles first. One piece of training advice which is frequently given is that slow controlled reps are better for stimulating muscle growth. This leads to greater overall activation of the target muscle. Better Approach For Faster Muscle Mass Gain – Slower Reps! I usually just do whatever I feel like, sometimes I lift slow, and sometimes I lift fast… However, studies have shown that more time under tension doesn't mean better stimulus (muscle growth). It would result in more time under tension than if you did a 2-0-2-0 with a heavier weight. The main benefit of lifting with a slower lifting tempo is that you achieve a greater time under tension. Read on to learn everything you should know about repetition speed viz-a-viz faster muscle growth! After 8 weeks, it was clear that the lower rep range was superior for strength gains whereas the higher rep range was superior for muscle growth (since subjects were able to achieve more volume). Let’s take a closer look at the ways slow-twitch muscles differ from fast-twitch muscles: Type 1 and type 2 muscle fibers. They also found that tempos closer to 2 seconds are slightly more favourable than 6 seconds. JUST FITNESS HUB is your one-stop portal for losing weight, old age fitness, exercise, health & nutrition advice, information on workout programs, building muscle, and living healthier lives. Here is a secret! You can also do high reps, drop sets, and supersets and get a huge pump. I appreciate it how you explained that super slow training puts muscles under tension longer resulting in greater muscle growth. Thus, for your heavy compound movements, lifting tempo is more “one size fits all” but you still want to control the eccentric! The rate of hypertrophy that occurs during this "healing" process depends on the type of muscle fibre involved. From this article, you learned that in general the higher the amount of reps, the more slow twitch fibers you work and the lower the amount of reps, the more fast twitch fibers you work. Secondly, this article was mainly geared towards muscle growth as opposed to strength gains. This won't lead to maximal growth if used as the main training method. So basing their lifting tempo on what helps them best establish a solid mind to muscle connection wouldn’t be the best option in their case. On the intense end of the spectrum, powerlifters and many competitive bodybuilders pair very low reps (1 to 5) with extremely heavy weights (90-95% of their one-rep max).Why does this work? On the face of it this seems reasonable. Both groups performed 3 sets of 8 reps maximum. Using a very light weight can allow you to do the reps with constant tension: going slow and flexing the muscle hard. And they continue doing standard reps for months and even years, without any variation. Well a recent 2016 meta-analysis by Schoenfeld and colleagues provides some insight. However, low-rep training has one significant shortcoming: Muscle-fiber stimulation, and thus growth, is correlated closely to the amount of time a muscle is under tension. We routinely write about the benefits of using super-slow reps for gaining muscle size. ), 2 “Must-Do” Exercises For A Massive Chest (Based On Science), The Ultimate Lower Body Workout (All You Need Are Dumbbells). To maximize muscle growth, you should choose a weight that brings you to fatigue, but not failure, by the last rep. (Separate The Good From The Bad! Research shows that for strength gains, trying to move the bar/weight as fast as possible is likely the best option. Training with slow reps increases muscle size quicker than fast reps. For starters, a recent meta-analysis showed that rep cadence doesn’t have a meaningful effect on muscle growth (prolonging a rep would increase time under tension; therefore you’d predict that slower reps would lead to more growth), and that, in fact, very slow reps – those lasting longer than 10 seconds – actually lead to less muscle growth than faster reps. Finally, there’s definitely a lot more research that needs to be done regarding the fast reps vs slow reps debate. On the other hand, performing reps at a faster tempo enables you to complete more number of reps and/or use a heavier weight as compared to that doing with slower tempo. We also know that controlling the eccentric portion of the lift seems to lead to greater muscle and strength gains while decreasing the risk of injury when compared to simply letting gravity do the work for you. (iii) Explosive Moves: For example jumps and throws, as they require speed. Strategic Reps Training (Tempo Training): This involves slowing of a specific phase of an exercise. Avoid using it for these particular movements. But wait—the three-up, three-down group lowered just as slowly, so what gives? Both slow- and fast-twitch muscle fibers are … After all, slow reps mean you are lifting and lowering the weight for longer and so making the muscle work harder. Well, it seems that although time under tension is reduced with a faster tempo, this actually doesn’t hinder muscle growth. I’d like to know if there is an overall benefit to slower reps and a lower total count in terms of ‘muscle benefit vs. cartilage damage’, if any. Fast or Slow Rep Speed for Maximum Muscle: Maximizing the muscle growth response to resistance training is thought to be best achieved by proper manipulation of exercise program variables including exercise selection, exercise order, the length of rest intervals, intensity of … If you ask experts, they will explain that the eccentric (negative phase – for example lowering of weight in case of dumbbell curls), is every thing when you are aiming for building muscle mass (hypertrophy) and the concentric, or lifting phase (positive phase), is everything when your aim is to gain strength. Slow Reps- Thomas DeLauer… Let’s talk about the good, the bad, and the ugly of the negative workout. …and we’ll show you step by step how to transform your body as fast as possible with science. Others have said to lift fast, also 6-8 reps, in order to build muscle mass. The traditional method for building muscle mass, for both men and women alike, is to lift heavier weights and increase the amount of weight over time. This simply means that your muscle is under strain for a longer period of time throughout the set. exercise to stable and made strong rotator cuff, shoulder impingment and injured shoulder exercise. The difference being what dynamics that hypertrophy gets utilitised for in the real world. For example, if you’re lifting close to your 1RM, your reps are by default going to be relatively slow regardless of if you were trying to perform them as fast as possible. So only when the load is lightened is when you have a lot more control over your lifting tempo. On the other hand, the main benefit of lifting reps at a faster tempo is that you can perform more reps or use a heavier weight than you can with a slower tempo. The speed at which you lift weights can affect the results that you get when it comes to strength training and muscle development. Your results may vary. However, in a surprising twist of accepted lifting principles, they also found that slow speed lifts can progress strength up to five times faster than fast-speed reps. They found that based on all of the studies currently published on lifting tempo (which to be honest is quite limited) a lifting tempo between 2 to 6 seconds per rep seems to maximize growth. But the weight isn't heavy enough to create maximal tension. For many exercises, the people tend to follow standard reps approach – … Therefore, the best way to approach lifting tempo would be to: Utilizing these two tips will help you get the most out of your lifting tempo while keeping things simple and easy to implement. Which Protein Powder Is Best? This can improve your overall strength and muscular size. An ideal super slow weight training exercise would be performed for 2 to 3 set of up to 2 minutes of continuous work. Scientists in Sao Paulo, Brazil, have found “Reps at slow speed” can help you gain muscle mass up to three times faster than ” Reps at fast speed”. You also learned that sets in the 1-5 rep range don't recruit as many fast twitch fibers as sets in the 6-12 rep range although they do recruit a higher percentage of fast twitch fibers compared to slow twitch. First off, lifting tempo becomes less applicable when you’re using heavy weight. Actual muscle growth rep range (Image by author) One reason for this is likely because low reps (heavier weights) and high reps (lighter weights) stimulate a similar amount of muscle … Scientists in Sao Paulo, Brazil, say "slow speed" reps can help you build muscle up to 3 times faster than "fast speed" lifting. If you do 10 slow reps (slow on both the positive and negative portions) with a relatively light weight, say 75% of your 1RM, then do 10 superfast reps, and finish with 10 normal-speed reps, you can fatigue both the slow- and fast-twitch muscle fibers and … Hopefully the tips mentioned in this article helps clear up some of the questions/concerns you had regarding lifting tempo and its affects on muscle growth! Feel free to let me know if you have any questions down below. Training for Ultimate Size All matters regarding your health require medical supervision. One study from the Journal of Strength and Conditioning Research showed that when a slow lifting tempo and lighter weight was used (5s concentric and 5s eccentric, 55% 1RM), activation of the chest was reduced by up to 36% during the bench press when compared to lifting with a faster tempo and heavier weight (subjects instructed to lift as fast as possible with 85% 1RM). And this was seen despite both protocols being taken to failure, indicating that very slow lifting fails to sufficiently stimulate or activate the higher threshold type II muscle fibers. And give me a follow on Instagram , Facebook , and Youtube where I’ll be posting informative content on a more regular basis. One often overlooked variable when it comes to training is lifting tempo – or how slow/fast you perform each repetition. Although all measurements weren’t significant, there was a clear trend that you can see in the above graph – which I’d expect to all reach significance if the study was run for longer than 8 weeks. A recent study from Brazil showed slightly more increases in muscle strength and muscle gain after 12 weeks using slow versus fast tempo 18. You probably have observed in your gym that many of the trainers who perform reps with explosivity (at faster speed) mostly gain strength, but don’t look as muscular as many of the guys, who workout with varying speeds. You’ve probably noticed that some people in the gym tend to perform their reps as fast as possible, whereas others take a slow and controlled approach. Slow reps or Fast reps! Some say in order to gain muscle mass you should life slow and deliberate, keeping the number of reps between 6 and 8. If you don’t have time for century sets, you can still fatigue your muscle fibers with a light weight by combining different rep speeds in the same set. But we also preach… They're both really good. more than greatful to u . The ideal lifting tempo for powerlifters or those more concerned with strength gains will differ. How fast should you perform each repetition? The advice I’ve previously suggested does come with its limitations. Individuals with more fast twitch fibres will grow bigger, quicker. In one University of New England study, researchers compared traditional (1-2 seconds to lift and lower the weight) with slow speed training (10 seconds to lift the weight and 4 seconds to lower it) [ 7 ]. And because a longer time under tension has been shown to be closely related with an increased metabolic response, slower reps theoretically should lead to greater muscle growth. hi sir hope u fine kindly have a detail programme on Rotator cuff injury. But one often overlooked variable is lifting tempo; how fast you perform each repetition. Performing reps with a slower tempo offers a greater time under tension. Scientists in Sao Paulo, Brazil, have found “Reps at slow speed” can help you gain muscle mass up to three times faster than ” Reps at fast speed”. 8-12 months). Anything slower than 6 seconds (and especially past 10 seconds) seems to be suboptimal in terms of muscle growth. Slow Reps Vs. Fast Reps. – Slower reps or Faster reps? Thank you for this bright idea! So some people say, it amounts to a choice between “time under tension” versus “the amount of reps/weight used”. Which is better for faster muscle growth? The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. (ii) Eccentric Portion: During negative phase, that is eccentric portion of the rep, use a speed that’s on the slower side so that you are able to actively control the weight against gravity rather than simply dropping the weight. The most experts claim that by making some specific phases intensely slow, you can compel your muscles work harder. Your email address will not be published. Required fields are marked *, Slow Reps vs Fast reps: Which is Better for Muscle Growth. Which Is Better For Muscle Growth? By getting Grandpa to do slow-mo hammer lifts and Grandma to do a few dough presses every other day could help develop their muscles so that they could veer away from getting wheelchair-bound. Slow-Rep training reduces momentum and forces the muscle hard s take a closer look each... Power muscles first gets utilitised for in the real world tempo becomes less applicable when you’re using heavy weight Gain! 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