Question for Ant (our own workout guru)

There seems to be a debate about the speed at which you should to your reps. Slow vs. fast vs. normal speed. I was wondering what your opinion was on the issue, and whether there really are benefits to doing slow reps or fast reps.

TIA

I was always told (and when I used to teach - told other people) that the slower you go with any movement - be it reps, dancing, kickboxing, anything - the more controlled you must be and recrutiing more muscles - therefore - better for strength and overall muscle definition....

But the question was for you, Ant!

Hey Lipgloss junky,

Your inpput is just as appreciated.

BTW, don't know if you say my post on other work out log thread, but I want to say thanks for starting the log. It really motivates me to workout.

Good question. But not easily answered.

NEVER do reps just to do reps. Every rep should have some predesigned tempo (speed) and it should be uniform throughout the set. When you do reps at no tempo, usually form breaks down.

Every exercise should have tempo and using 'fast' movement is rarely a good idea. I find that a controlled tempo is the best way to start and as you gain experience spicing things up is fun.

Now, the answer is not easy. I think to spice a workout up, the easiest and a very efficient way is to change up the tempo. Example: Bench press: Say you use a 212 (2 down - 1 pause - 2 up). Switch it up to a 10-2-X. It will be CRAZY! If you never trained this way, you will be shocked at how different it is although it is the same exercise. 10 seconds down, 2 pause and Really EXPOLODE the weight up. OUCH! It will burn!

LET IT BE KNOWN! Soreness DOES NOT come from lifting (concentric), it comes from the eccentric (negative - fighting gravity). If you choose to use a slow negative - you should expereince some extra soreness. Beleive it or not, soreness (for a lot of guys) is a want - yes we are not brilliant creatures!

My former boss and Friend is a REAL guru. An author and regular writer for Men's Health. I was bored with my ideas so I had hum write up a workout for me. He had me doing fairly heavy squats (I was VERY strong before injuring my shoulder) at a 10-1-X. The 'X' actually had me trying to jump off the ground (fun with 225 lbs on your shoulders!). DO NOT TRY THIS!! If you have form break down - you can get very hurt!!! Needless to say, I had knots in my butt for days!

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Posted by BRod-Cheng

Hey Lipgloss junky,

Your inpput is just as appreciated.

BTW, don't know if you say my post on other work out log thread, but I want to say thanks for starting the log. It really motivates me to workout.

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Your welcome - I have been so sick I havent been able to work out too much - cant wait to get back on there - I am so glad it motivated people!!! That was the goal - for us to motivate each other!!!

Ant,

Thanks for the advice. Very much appreciated.