When it comes to hypertrophy, are slow or fast reps better for muscle growth?
Jeremy Ethier decided to tackle this issue with this informative video. Also check out his Great YourTube channel.
slow and fast reps for muscle growth
“One of the often overlooked variables in training is the lifting tempo, how slow/fast you do each repetition.”
“In this video, I will discuss slow vs. fast reps and show you which one is better for muscle growth.
Source: Victor Freitas/Pexels“On the other hand, the main advantage of using fast reps is that you can use heavier loads or perform more reps compared to slow reps. It’s shortened, but it doesn’t seem like this is actually preventing muscle growth.”
“So it’s clear that fast reps can be more beneficial for muscle growth. But how fast should you go? What’s the ideal rep rate? According to Schoenfeld’s meta-analysis. , 2 to 6 seconds per session seems to be optimal for muscle growth.”
“But near two seconds (faster reps) seems to be slightly more beneficial. But rather than sticking to the highest rep speed for your muscles, you’ll feel a stronger mind-muscle connection while still on the faster side.” It is recommended to use concentric velocities where possible.”
Source: Corey Young on Unsplash“For the eccentric part of the lift, make sure you’re controlling your weight and not letting gravity take over. These two tips will make it easier to hit your ‘ideal’ lifting tempo. I can do it. “
Video – Comparing Slow and Fast Reps for Muscle Growth
Details – Slow vs. Fast Reps for Muscle Growth
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compound exercises
If you want to get in shape, check out this list of compound exercises. Compound exercises work multiple muscle groups at once and are effective in building strength. It also recruits more muscle fibers than isolation exercises. This means that compound movements build muscle faster and burn more calories over time. Ready to get into fitness? Below are a few things you can add to your workout routine. It’s a compound exercise.
slow and fast reps for muscle growth – squats
Squats are a great exercise to tone your legs, buttocks and abs. They’re also the most basic compound exercises you can do. Squats should be at the top of your list of exercises if you want to build muscle mass and strength. You can choose from different squat variations.
A squat is performed by straightening and bending your back, lowering your body until your thighs are parallel to or lower than the floor, and then standing up again. There are several types of squats.
slow and fast reps for muscle growth – deadlift
A deadlift is a compound exercise that works several muscles of the body. It targets your core, legs, back and grip strength. Deadlifts are one of the best full-body workouts you can do to build muscle mass and burn fat.
Deadlifts are also useful for other exercises such as squats, lunges, and rows. If you want to improve your performance with these types of exercises, adding some heavy deadlifts can help build the muscles you need to get better results from these exercises.
If you’re new to weightlifting or have never worked out before, it’s a good idea to start with lighter weights until you get used to how heavy weights feel.
Slow and Fast Reps for Muscle Growth – Barbell Overhead Press
- Start with a barbell in a rack at shoulder height.
- Remove rack to front rack position
- Lift the barbell above your head at arm’s length, using only your shoulders. Also called shoulder press or military press.
Slow and fast reps for muscle growth – pullups
Pull-ups are a great exercise to include in your workout routine. It can be done using a chair or tree branch and works your back, biceps, lats and abs.
If you’re just getting started with pull-ups, or if you have certain injuries that prevent you from using your arms to make the full motion of pulling yourself up, you can also modify pull-ups to make them easier. , the more challenging version is better because the increased strength of these muscles over time increases muscle mass throughout the upper body.
A good way to start developing some basic fitness level before tackling this challenge is to do a reverse row on an incline bench at home or at the gym. This builds core stability and arm strength for later pull-ups.
slow and fast reps for muscle growth – bench press
The bench press is one of the most popular exercises among weightlifters. Work your chest, shoulders and triceps.
To perform the exercise: Lie on your back on a flat bench with your feet firmly on the floor. Grasp the barbell with your hands slightly wider than shoulder width and lower it until it touches your chest (about halfway). Then push it back to its original position. You can also use dumbbells for this exercise. Keep in mind you’ll need to add more or less weight (grip will vary) depending on which version you’re running.
These compound exercises will get you in shape in no time.
Compound exercises are the best way to get in shape quickly. They work multiple muscle groups, helping you build strength faster and increase muscle mass. , is the best way to improve your overall fitness level.
Conclusion – slow vs fast reps for muscle growth
In conclusion, these compound exercises are a great way to get in shape quickly. All of these exercises can help you build muscle, lose weight, and improve your overall health. I hope you enjoyed and learned something new today.
