Does SLOW reps have the similar effect as high resistance?

Asked by: Alex Troutman

Are slow reps more effective?

If you’re looking to build muscle quickly, whether you’ve been training for years or are just starting out, then doing slower reps is the way to go. Workouts with slower reps cause your muscles to experience more time under tension, much more than with faster reps.

Why are fast reps better than slow reps?

Tempo is that you can perform more reps or use a heavier weight than you can with a slower tempo. And although time under tension is reduced when using a faster lifting tempo.

Is low reps high weight better?

Low repetitions with heavy weight increases strength, whereas high repetitions with light weight increases endurance. According to the concept, as repetitions increase there is a gradual transition from strength to endurance.

Are shorter reps or longer reps better?

Generally, exercises with higher reps are used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength.

Why do bodybuilders do fast reps?

While faster reps are generally linked to more explosive movements that result in power, training with this tempo can also increase muscle size, according to the ​Journal of Human Kinetics​ study.

Is it better to lift weights slow or fast?

For one, slower is safer. Most weightlifting injuries are the result of poor form and jerky, erratic movements. Also, the slower you go, the more time the muscles are carrying the weight load. Moving fast can cause momentum to take over and reduce the weight load.

Do negative reps build muscle?

In addition to building bigger, stronger muscles, negative reps also help make your connective tissue (ligaments and tendons) more resilient, fortifying them against strain and injury. This is especially important for field sport athletes who subject their bodies to explosive forces repeatedly each and every day.

Do explosive reps build muscle?

Explosive movements increase muscle fiber recruitment. Simply put, the more muscle fiber you activate, the more fibers you can exhaust while training, increasing muscle size.

Is it better to do squats slow or fast?

Slow and fast squats are both beneficial, but your squat speed will depend on your experience level and your goals. Fast squats are better for athletes in power sports who need to improve their explosiveness while slow squats are better for perfecting squat technique, increasing hypertrophy, and building strength.

Why do low reps build strength?

Sets with 1-4 reps increase your strength by changing your nervous system, and they’re also effective for getting bigger[*]. These low-rep sets induce mechanical stress on muscles by maximizing force production, thus breaking down fast-twitch fibers as well as slow-twitch fibers.

Is 4 reps too low?

Sets of anywhere from 4–40 reps will stimulate muscle growth quite well, but most research shows that doing 6–20 reps per set is the most efficient way to build muscle. Bodybuilders often use the middle of that range, favouring 8–12 reps per set.

Do biceps respond better to high reps?

Biceps are best suited for intermediate reps. High reps tend to make them look flatter once the pump subsides, but very low reps aren’t effective at stimulating maximum growth.

Can you gain mass with low weights high reps?

More repetitions with lighter weights can build muscle as well as heavier weights — assuming they are done to the point of exercise-induced fatigue. And fatigue is the important point.

Do bodybuilders lift heavy or light?

And strength whereas lighter loads leads to more muscular endurance with less contribution to hypertrophy. So based on this it may seem that heavier loads is the way to go in terms of hypertrophy.

Is it better to curl more weight or more reps?

Sets done for reps of fewer than 6 normally are usually better for gaining strength than size, but as you become stronger, you can take those heavier loads and work toward doing more reps, which is how you build bigger arms.

Is curling 50 pound dumbbells good?

Yes, curling 50 lb dumbbells for reps is a very impressive feat of strength for someone who lifts weights regularly. Obviously, the more reps and sets that you perform and the better your form is, the more impressive a 50 pound bicep curl is.

Is curling 40 pound dumbbells good?

Yes, in general, curling 40 lbs dumbbells for reps is an impressive feat of strength, providing that you’re lifting technique is good.

Should you do curls slowly?

Slower tempos are greater for building control and time under tension with any movement, even bicep curls. Novices especially, can incorporate slow bicep curls to learn movement patterns.

How slow should reps be?

They also found that tempos closer to 2 seconds are slightly more favourable than 6 seconds. Anything slower than 6 seconds (and especially past 10 seconds) seems to be suboptimal in terms of muscle growth.

Is Slow exercise beneficial?

Slow workouts, like yoga, can reduce the risk of injury and help you recovery from more intense workouts. “It gives you a chance to see the instructor do each movement and notice things you wouldn’t notice if you were moving through it quickly.

Should I bench press slow or fast?

The ideal tempo for lifting maximally would be: 0.5-1 sec down, no pause at the bottom (or short pause if you’re a competitive powerlifter), and then drive as fast as possible off your chest. Beginners will want to lift slightly slower during the descent (eccentric range) in order to maximize control of the barbell.

What is the most efficient type of exercise to trigger muscle growth?

People also achieve the best results when they follow exercise with enough rest. The best type of exercise to build muscle is strength training, although cardiovascular activity can also provide benefits.

How can I be more explosive on bench?

Rest on the bar push. The weight as fast you can this is explosive it engages type ii fibers. You're making sure that your speed is the key it's also a great way to add strength.

What is the best tempo for hypertrophy?

This will cause a hormone response (testosterone and growth hormone) that will increase our muscle size. The TUT for hypertrophy training is 30-60 seconds. Bench Press: Tempo 3:1:2 = 6 seconds per rep x 8 reps = 48 seconds Time Under Tension.

Is tempo good for muscle building?

Lifting tempo is one of the more minor muscle-growth factors, not because it doesn’t matter, but because most people have a good intuition for it. Most people lift in the way that makes them stronger, and that’s also a pretty good way to lift for muscle growth.

What tempo is best for strength?

I typically recommend most beginners utilize a slower and more controlled eccentric (lowering) and a faster but still controlled concentric (lifting) movement while lifting. This would be a tempo of roughly 4-1-2-1. This can also be used for someone who is trying to learn a new lift or become better at a certain lift.