Recommended repetition speed on weight lifting?

Asked by: Heather Robinson

Often, strength training reps follow this tempo: 1 second up, 1 second pause, 2 seconds down. That’s a 1-1-2 tempo. Changing this tempo, to either a faster rep pace or slower tempo, alters the effects of your workout.

How fast should you do your 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.

How long should a repetition take when doing strength training?

Perform at least 3 sets of each exercise. ACSM recommends performing a higher number of repetitions (about 10-15) with a lesser load (about 40-60% of your 1RM) and with short rest periods of about 90 seconds or less. Perform 3 to 5 sets of each exercise.

What is the best repetition range for weight training?

Generally, between 6-12 reps for 3-6 sets will help to build overall muscle size. Your 1-repetition maximum (1RM) is the most weight you can lift at one time.

What speed should you lift weights?

A good rule of thumb is to aim for a 1—1—1 weightlifting tempo for all of your exercises. You should lower the weight in a controlled manner, pause for a fraction of a second, and then lift the weight as quickly as possible (which will usually take about a second).

How many reps is too many?

Anything greater than 20 reps in a set is probably far too many. Performing this many reps in a set will have diminishing returns. If you can easily do more than 20 reps, then the weight you are using is probably too light or too easy to elicit any significant growth. The only exception to this rule is 20 rep squats!

Do high reps build muscle?

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. That means even with light weight, the last two to three reps should be hard.

Should reps be fast or slow?

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 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.

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.

What is a 4010 tempo?

Put simply, a 1-0-4-0 tempo is: 1 second on the positive movement. 4 seconds on the negative movement. With 0 second pauses at the top and bottom.

What is a 3010 tempo?

Tempo is usually expressed as a sequence of four numbers
Each number in the sequence represents a time in seconds. So 3010 means 3 seconds, 0 seconds, 1 second, 0 seconds.