Slow vs Fast Reps for Muscle Growth (Science-Based)

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Are Fast Reps or Slow Reps Better for Muscle Growth? You're told to go slow on the way down, but is that really true? Find out what the scientific evidence reveals about the best lifting tempo to build muscle. Time under tension may not be as important as some people think. Find out whether lifting fast or slow is better for hypertrophy. 🔥 FREE 6 Week Shred: 🤍GravityTransformation.com 📲 FREE Diet/Workout Planner Tool: 🤍bit.ly/2N41lTX Are faster reps or slower reps better for muscle growth? When you perform faster reps you can typically lift more weight on the other hand with slower reps you have much longer eccentric contractions which leads to more muscle breakdown. So today we're going to review what science has to say about which of these strategies is best to build muscle faster and improve your body composition     First, we have to start with something known as repetition tempo. As the name implies, this is the actual term used by researchers to describe how fast you perform reps for a certain exercise. As I already mentioned most exercises include an eccentric phase and concentric phase. The eccentric phase refers to the portion of the movement where the target muscle lengthens. For example, your bicep is in the eccentric phase when you lower the weight during a curl. The muscle lengthens while maintaining tension to prevent the weight from going into free fall. The concentric phase refers to the phase where the target muscle shortens. For example, your bicep is in the concentric phase when you lift the weight during a curl. The muscle needs to shorten with enough force to overcome gravity. So usually you hear trainers giving the advice that you should go extra slow on the way down, and explode on the way up to optimize muscle growth. But is that actually true?  Well in a study published in the journal of strength and conditioning research. (1) Researchers had participants perform 3 sets of 6-10 reps to failure, either with a traditional rep tempo of 1 to 2 seconds for each the concentric and eccentric contraction or they did a slow 10-second concentric followed by a slow 4-second eccentric contraction. Both groups aimed to progress as fast as they could in the amount of weight they could lift and the amount of muscle they could grow, which was measured through muscular biopsies which are considered one of the highest quality measurement methods for this type of test. At the end of the study, researchers realized that the traditional training group increased the cross-sectional area of the leg muscle fibers by 26 percent in type 1 slow-twitch fibers and 34 percent in type 2 fibers. Meanwhile, the slow tempo group only increased by 6 percent in type 1 and 15.5% in type 2. Based on those results, we can say that faster reps were better for muscle growth when compared to very slow reps. In other studies, we look at something known as tut, which stands for time under tension, and essentially it refers to how many seconds it takes from the start to the end of your sets so it includes time for both concentric and eccentric phases. Most people believe that the longer overall time you have under tension the more muscle you will build and this is simply not true. For example, taking six seconds to do a dumbbell curl was proven to be no better for muscle growth than taking two seconds. (10) Another study found that performing reps at a fixed speed of four seconds per rep instead a naturally self-selected speed led to a decrease in both muscle activation and training volume (11)  So does all the available research support faster reps only? Well, we have a meta-analysis (2) that evaluated eight different studies and found no statistically significant difference between repetition speed and muscle growth. With that said, when you look at the effect sizes for those studies, they do indicate that there was a trend for greater muscle growth for those training with a faster rep tempo. (3) There's a chance that the duration of the study was simply not long enough to detect a statistically significant difference between the groups. That’s why I believe this meta-analysis still indicates that faster tempos are actually better for building muscle, just as the other studies indicated. On top of that the eight studies that were reviewed in the meta analysis had many other limitations. One of those is that the studies were all performed on untrained individuals. You could question whether untrained individuals have the required exercise technique, coordination, and motivation to produce maximum muscle activation when performing an exercise faster; which by the way that's the main way that a faster tempo could increase muscle growth. So why might faster reps be more efficient for muscle growth. Well, the first reason is that studies show slowing down your reps reduces how much weight you can lift. Meanwhile speeding up your reps can increase the number of reps that you can lift a certain weight. (4)...

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Slow vs Fast Reps for Muscle Growth (Science-Based)
Slow vs Fast Reps for Muscle Growth (Science-Based)
Slow vs Fast Reps for Muscle Growth (Science-Based)
Slow vs Fast Reps for Muscle Growth (Science-Based)
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Комментарии пользователей:
tyler cronquist
2023-01-26 00:47:33

I just watched a video of you saying the opposite citing a study that slow reps gave 3x the results

Nunya Biz
2023-01-14 07:51:12

I do fast reps and slow reps mixed. Like every 25 fast situps, I do like 5-10 really slow ones.

VJ Abrand
2023-01-12 05:06:06

I like slow reps because is joint friendly.

Giakou Alek
2022-12-28 13:34:14

See you’re not very right here ..when you do fast reps you neglect the negative rep and you don’t control the weight instead the weight controls you …so the best reps would be slow and controlled in the negative and fast-explosive on the way up

Surfy
2022-12-27 18:33:14

Speed weights baby

Chase Peri
2022-12-25 05:25:35

why the fuck would you listen to studies when they cant even figure out if eggs are good or bad because of cholesterol? first its bad now it's good then it'll probably go back to bad

James Mason
2022-12-19 00:51:46

💥With such a great amount of information given here we are left with the greatest question of all… F6CJSkbnLVg&t=4m33s 4:33 is he still there…?? 😳

NoName
2022-12-18 10:43:00

Fast reps are better. Faster reps will allow you to get more reps with more weight, that equals more muscle gain. 💪

Jeff Rodriguez
2022-12-15 00:35:52

Slow.

Ron Barber
2022-12-14 14:10:32

All studies are flawed and one big lie and I'm sure all of his so called studies are epidemiology studies Wich is just a joke no facts no trutg

Ron Barber
2022-12-14 14:08:48

Another guy that's ruined his shape of his body by doing weighted sit ups now he cannot achieve the X shape body now it's just a rectangle

Prod. Danni
2022-12-12 14:36:20

Faster reps = lower tension on muscles using heavy weight = heavier weight being out on the bar = harder to control form, one foul rep on bench for example = have fun in rehab :]

MR.Twentysix
2022-12-02 03:33:10

If they're on train and they're lifting heavy weight they're only doing 50% of the left and cheating, and they're doing it by slow tempo they can't even make it past that without cheating therefore an untrained personnel doing it and being women is not factual science at all and therefore has to be completely dismissed. The only people that should be tested are well-trained shredded men, five of them slim bodies too not bulk and five men that are bulk and are lean.
Then the test can be conducted. And to finalize it group a the slender shredded man must all be of a different pure blood race not 50 not a mix, but pure blood or at least a 75%
And then duplicate those races to the bulk side, and all their diets have to be the same food the same stuff the same thing it all has to have its management under control. The slenders will eat the same type of slender type meals well the bulkers will eat the same type of bulker type meals and has to be high quality good items
The test then has to be conducted through a one-year things, with four different phases which do four different smaller sub phases of testing
After that we can then conduct a more thorough exam by taking random people people a month proper form training and proper techniques by the same trainer for everybody all the same training regiments all the same things one with both one with shredding this then goes on to seeing how the people progress. And compare the data to the professionals and I don't mean professionals with the big pot bellies and other stuff no no I mean actual individual people that are true to the craft not those Olympia garbage men of modern day

SANJAY
2022-11-15 03:23:46

More weights and slow reps >> low weights and fast and more reps(My POV)

draggy drag
2022-11-03 15:25:44

ratio bozo L

Jake Brill
2022-11-02 15:10:53

I was always taught fast for size, slow for strength.

I am not Bob Dylan
2022-11-02 10:56:48

Chad slow and perfect form vs Virgin "ooohhh gaaawwd i want to go home fast"

Franzzy T.
2022-11-02 09:31:06

Personally, i prefer performint slow reps. When i work on the biceps, slow reps allow me to focus on contracting the biceps more effectively than with faster reps.

kiko el Argento
2022-11-01 20:56:16

I think doing both its the better way, changing the comfort zone...i love faster tempos, its my natural way of performing, im some kind of anxious, but slowing down, helps me to control it, and feel the squeeze and connect better, until i get bored and start again some rapid reps
Thats why i try to control my chaos and do 1 fast, 1 slow

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