Performing reps with a slower tempo offers a greater time under tension. 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. You have entered an incorrect email address! Fast twitch fibres respond better than slow twitch fibres (Alway et al; McCall et al, 1996). 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. This approach will help you derive the most out of your workout. 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. 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. One often overlooked variable when it comes to training is lifting tempo – or how slow/fast you perform each repetition. How to Lift to Maximize Growth. Secondly, this article was mainly geared towards muscle growth as opposed to strength gains. Fast reps are generally recommended for athletes and strength though. 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. Which Protein Powder Is Best? On the face of it this seems reasonable. Avoid using it for these particular movements. 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. 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. (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. 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. Which is better for muscle growth? Lifting heavier weight (approximately 70-75% of your one-rep max) activates Type 2 or “fast tw… 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. Slow controlled reps help train the mind muscle connection for better muscle activation, injury prevention, and from the bro science side a lot of big guys preach slow reps with lighter weights for muscle growth. And give me a follow on InstagramÂ ,Â FacebookÂ , and Youtube where I’ll be posting informative content on a more regular basis. Strategic Reps Training (Tempo Training): This involves slowing of a specific phase of an exercise. 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. However, the … Training with slow reps increases muscle size quicker than fast reps. 12-15 reps still work your fast twitch fibres, maybe not all at once in one go per rep, but throughout the set they can still get used up and stimulated – especially if you slow the pace of the eccentric part of the set, and it requires alot less rest time between sets. 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. There are many things you have to consider when lifting weights. And since a greater time under tension is generally associated with an enhanced metabolic response, this theoretically leads to greater muscle growth. In other words, the slow lowering caused more muscle damage. 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”. Well, it seems that although time under tension is reduced with a faster tempo, this actually doesnât hinder muscle growth. However, studies have shown that more time under tension doesn't mean better stimulus (muscle growth). But wait—the three-up, three-down group lowered just as slowly, so what gives? So as you can see, a slower tempo results in less overall muscle activation and presumably less growth of the target muscle. But which comes out on top? Some say in order to gain muscle mass you should life slow and deliberate, keeping the number of reps between 6 and 8. Here is a secret! So some people say, it amounts to a choice between “time under tension” versus “the amount of reps/weight used”. 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. Both groups performed 3 sets of 8 reps maximum. 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 … ), 2 âMust-Doâ Exercises For A Massive Chest (Based On Science), The Ultimate Lower Body Workout (All You Need Are Dumbbells). In addition, the ability to lift heavier loads by using a faster tempo enables a greater overall recruitment of muscle fibers (specifically type 2 muscle fibers). They also found that tempos closer to 2 seconds are slightly more favourable than 6 seconds. 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