Get The latest Health And Fitness Tips Direct to Your Inbox, Subscribe For Free Fitness Training Demo Videos, Ab Wheel Roller Exercise – Guide, Tips & Video, How To Do Diamond Pushups For Beginners – Tips & Video. A recent study from Brazil showed slightly more increases in muscle strength and muscle gain after 12 weeks using slow versus fast tempo 18. Avoid using it for these particular movements. 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 … Which Is Better For Muscle Growth? 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. This will enable you to focus on the muscle that you intend to target. But wait—the three-up, three-down group lowered just as slowly, so what gives? Cheers! In other words, the slow lowering caused more muscle damage. Secondly, this article was mainly geared towards muscle growth as opposed to strength gains. Feel free to let me know if you have any questions down below. 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. ), 2 âMust-Doâ Exercises For A Massive Chest (Based On Science), The Ultimate Lower Body Workout (All You Need Are Dumbbells). On the face of it this seems reasonable. But I do think thereâs enough for a general conclusion to be made. For example if you are performing concentric part of an exercise in 1 second ( or 2 seconds) , take 2 seconds (or 4 seconds) to do eccentric part, Useful Related Post: High Reps vs. Low Reps. Although it is true that rapid-force development and muscle power are more specifically stimulated by higher rep speed, a recent review of studies comparing fast (less than one second up) versus slow rep speed (more than one second up) that also included muscle scans to measure changes in muscle hypertrophy showed that slower rep speeds may improve gains in muscle size by nearly … Performing reps with a slower tempo offers a greater time under tension. – Slower reps or Faster reps? Both groups performed 3 sets of 8 reps maximum. Well, it seems that although time under tension is reduced with a faster tempo, this actually doesnât hinder muscle growth. This won't lead to maximal growth if used as the main training method. First off,Â lifting tempo becomes less applicable when youâre using heavy weight. For example, while doing bench press, raise the bar or dumbbells (positive phase) explosively (1-2 seconds) and then take 3-4 seconds to lower it (negative phase). How to Lift to Maximize Growth. The advice I’ve previously suggested does come with its limitations. (Separate The Good From The Bad! Training with slow reps increases muscle size quicker than fast reps. To maximize muscle growth, you should choose a weight that brings you to fatigue, but not failure, by the last rep. 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).Â 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. Using a very light weight can allow you to do the reps with constant tension: going slow and flexing the muscle hard. If you take a light weight and you perform a rep tempo of 4-0-2-0. kindly have a detail programme on Rotator cuff injury. 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. Despite having an almost five-fold greater time under tension for the slow group, they only experienced an 11% increase in quadriceps muscle size compared to a 39% increase in the faster tempo group. 8-12 months). Your body normally uses slow-twitch fibers to power muscles first. 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. 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. So as you can see, a slower tempo results in less overall muscle activation and presumably less growth of the target muscle. Thus, for your heavy compound movements, lifting tempo is more “one size fits all” but you still want to control the eccentric! Just as fast-rep training has its advantages, training with slow reps can also offer benefits. But which approach is better in terms of muscle growth? 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. 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. Rep schemes, amount of sets, amount of rest, the weight itself, and even the distance between you and that girl you try to avoid eye contact with through the mirror. (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. This leads to greater overall activation of the target muscle. Fast twitch fibres respond better than slow twitch fibres (Alway et al; McCall et al, 1996). 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. 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. Thus your targeted muscle remains under strain for much longer time during a set. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. 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. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. Powerlifters and such are also usually less concerned with developing a solid mind to muscle connection during their lifts and more so just want to get the weight up. Some say in order to gain muscle mass you should life slow and deliberate, keeping the number of reps between 6 and 8. There has always been a controversy – which method works better for muscle growth. Lifting heavier weight (approximately 70-75% of your one-rep max) activates Type 2 or “fast tw… The actual speed will depend on what you feel is best for you; It may be one second or two seconds. 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. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. Your email address will not be published. Finally, thereâs definitely a lot more research that needs to be done regarding the fast reps vs slow reps debate. This simply means that your muscle is under strain for a longer period of time throughout the set. They're both really good. 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. Required fields are marked *, Slow Reps vs Fast reps: Which is Better for Muscle Growth. 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. This can improve your overall strength and muscular size. But with that being said, Iâd advise you not to obsess over the exact numbers regarding your lifting tempo and instead use the following advice. Others have said to lift fast, also 6-8 reps, in order to build muscle mass. You have entered an incorrect email address! And give me a follow on InstagramÂ ,Â FacebookÂ , and Youtube where I’ll be posting informative content on a more regular basis. Thank you for this bright idea! So we know that faster reps are probably better in terms of muscle growth. You can also do high reps, drop sets, and supersets and get a huge pump. Research shows that for strength gains, trying to move the bar/weight as fast as possible is likely the best option. 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. Anything slower than 6 seconds (and especially past 10 seconds) seems to be suboptimal in terms of muscle growth. But which comes out on top? more than greatful to u . Your results may vary. And they continue doing standard reps for months and even years, without any variation. When doing a super slow workout the goal is not a set number of reps, but total muscle failure. But we also preach… Tempo training helps you feel and focus on the muscles being worked on all through the full range of motion during each movement. The difference being what dynamics that hypertrophy gets utilitised for in the real world. Which Protein Powder Is Best? 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. In addition, it also enables you to put the muscles under more tension even without using heavier weights. hi sir hope u fine A slow lengthening tempo increases the amount of active force production, which stimulates greater increases in fiber diameter, while a fast lengthening tempo increases the amount of … I usually just do whatever I feel like, sometimes I lift slow, and sometimes I lift fast… As a thumb rule aim for a negative phase time duration of at least twice the positive phase. 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 … So as some of you might be able to tell, it becomes a competition between time under tension versus the amount of reps/weight used. I appreciate it how you explained that super slow training puts muscles under tension longer resulting in greater muscle growth. So some people say, it amounts to a choice between “time under tension” versus “the amount of reps/weight used”. However, the … Answer: The slow lowering produced equal muscle damage in both groups, but the power-training group used an explosive turnaround for the one-second positive compared to the slower tempo of the other group. Rule 1: Stick mostly to a hypertrophy rep range of roughly 6 to 12 reps for each of your sets. 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. However, studies have shown that more time under tension doesn't mean better stimulus (muscle growth). Thus, the best approach is: (i) Concentric Portion: During positive phase, that is concentric portion of the rep, use a speed that’s on the faster side but still makes you feel your muscle being under tension during the movement. An ideal super slow weight training exercise would be performed for 2 to 3 set of up to 2 minutes of continuous work. Which is better for muscle growth? Youâve 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. This style of training — 3 to 10 seconds on the positive part of the rep and 3 to 10 seconds on the negative part of the rep — has been shown to produce good muscle growth. 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