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  1. #1
    Registered User jemckinney's Avatar
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    Fast reps vs. slow reps

    Is it better to do reps as slow as you can with far less weight or is it more beneficial to just stack as much weight on as you can and do the reps how ever fast you have to in order to complete the set?

    I was under the impression that it is better to do them slow (especially the negative/extension part of the rep) and take 5-6 seconds to complete the rep, but I have no evidence to confirm this.
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  2. #2
    User ZoranM's Avatar
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    Originally Posted by jemckinney View Post
    Is it better to do reps as slow as you can with far less weight or is it more beneficial to just stack as much weight on as you can and do the reps how ever fast you have to in order to complete the set?
    Well,when you put it like that,neither.Esp. since you didn't say why you lift weights.

    The way you lift may vary from one exercise to another,but as a conventional rule,concentric phase sould be somewhat faster then the eccentric(not counting the very last reps on the set),in a manner that you have full control over the weights on both,esp. on ecc.
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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  3. #3
    Registered User MuscleGainer's Avatar
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    Originally Posted by jemckinney View Post
    Is it better to do reps as slow as you can with far less weight or is it more beneficial to just stack as much weight on as you can and do the reps how ever fast you have to in order to complete the set?

    I was under the impression that it is better to do them slow (especially the negative/extension part of the rep) and take 5-6 seconds to complete the rep, but I have no evidence to confirm this.
    Better for what? Strength or Size?
    Objective: To get stronger
    Current Weight: 154 lbs
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  4. #4
    Registered User jemckinney's Avatar
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    Originally Posted by MuscleGainer View Post
    Better for what? Strength or Size?
    I lift to gain size.
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  5. #5
    M.D. Class of 2017 JCTWP46's Avatar
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    Ive found doing slower reps can help alot with strength. I did a TUT (time under tension) program a few years ago and it worked well for me.
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  6. #6
    Doesn't Eat Wheaties MWheatley's Avatar
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    Originally Posted by JCTWP46 View Post
    Ive found doing slower reps can help alot with strength. I did a TUT (time under tension) program a few years ago and it worked well for me.
    Thats because the muscle fibers that are emphasized when doing slower reps are type 1 fibers and not really related to strength. Strength is more in conjunction with speed and triggers the type 2 fibers.
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  7. #7
    Registered User gecko2424's Avatar
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    I like one second up, two seconds down. I will lower the weight and do much longer reps at the end of my workouts though.

    If you're going so fast that the bar is just flying, add weight. Explosiveness and speed aren't the same thing. You can explosively push the bar up and have a slow controlled descent, or move at a consistent up/down speed.
























    giggity.
    oh and gecko that link did not contain answers only the search page - swiftness_02

    The foods that trigger ketosis are high in carbs, not sugars - michaeldude
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  8. #8
    Registered User Vietgoboi's Avatar
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    Tension/slow reps are geared toward hypertrophy more, that my current understanding.
    Originally Posted by JCTWP46 View Post
    Ive found doing slower reps can help alot with strength. I did a TUT (time under tension) program a few years ago and it worked well for me.
    Thats great it worked for you, but I believe this topic more sulted for imtermeiate lifters that has grown pass teen years.
    Originally Posted by MWheatley View Post
    Thats because the muscle fibers that are emphasized when doing slower reps are type 1 fibers and not really related to strength. Strength is more in conjunction with speed and triggers the type 2 fibers.
    Thanks for addressing the issue. Was self doubting after reading few comments in this thread.
    Deficit itself, lower insulin & raise catecholamine response, resulting in fat loss.
    http://forum.bodybuilding.com/showpost.php?p=88428053&postcount=1565
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