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Anonymous
Is it better to do more reps at a fast pace or less reps at a slow pace? I want to know which is more beneficial.
>> Anonymous
Less reps at a fast pace with heavy weights.
>> Anonymous
More beneficial for what?Strength,endurnace,explosive power,etc
>> Anonymous
>>128534

Strength
>> Anonymous
>>128531
yup, do 5 sets of 5 reps. heavy ass weights nigga. lots of fast, light weight reps build endurance, heavy, slow, powerful lifts are the real muscle builders.
>> Anonymous
http://www.t-nation.com/article/bodybuilding/fast_to_big&cr=

Lift FAST, all the time. Slow tempos are for faggots.
>> Kanader
You should take about 4 seconds per rep for strength and endurance exercises. Quick, jerking motions can damage muscles and don't provide the level of resistance you need to build strength.

For power training, each rep should take about a second, but you should be using a third of the weight you use while strength training.
>> Anonymous
>>128543
If you pause at certain points in a lift it builds more tension,more tension=more strength.
>> Anonymous
OP here, thanks for your insight. I've always have lifted at a slow pace, no wonder I'm a skinny runt.
>> Anonymous
>>128546
>>128548

Read the fucking article. Lifting a weight fast will always involve more tension than lifting it slow.

Also, lifting fast is NOT jerking it. Just read the fucking article.
>> Anonymous
>>128555
I never said lift it slow,I said pretty much stopping all together will.Put what you said and this together and it works for me
>> Anonymous
>>128559
No, lifting fast will still produce more tension than simply holding the weight. Don't fucking hold it. Read the article.
>> Anonymous
>>128569
Read the article,and I'm just saying that mixing them up has worked best for me in terms of strength development
>> Kanader
>>128555
Low impact and proper form are more important to building strength without risking injury. Fuck your article.
>> Anonymous
>>128569
Also from what I've seen solely lifting like that will develop more explosive power and add to your base for other types of strength.
>> Anonymous
>>128576
The idea is to fast with proper form. If you cannot manage that, you're fucking fail and should just stick to DDR. Certified professionals > you.
>> Anonymous
>>129009
lift fast*
>> Kanader
>>129010
lol
>> Anonymous
Fast reps recruit more motor units which leads to more muscle fibres being stressed. More muscle fibres stressed = greater hypertrophy AND strength.

The lifting slow dogma is older than the internets. The main reason why people adhere to it is because slow result in more DOMS (Delayed Onset Muscle Soreness), which too many idiots equate to hypertrophy, which is simply false.
>> Anonymous
>>128576
Yes, lifting fast is more dangerous, but anyone who is experienced in the iron game will benefit more from fast reps. Beginners should stick to slower tempos in order to perfect their form, which is ALWAYS paramount.
>> Anonymous
>>129018
Also, in the interests of developing strength and size, heavy weights should be used as the heavier the weight, the greater the muscular tension required. Heavy weights will never move fast no matter how fast you try to lift them - the key is in the effort.
>> Anonymous
Another article:
http://www.t-nation.com/article/bodybuilding/the_secret_to_motor_unit_recruitment&cr=

Argue with it all you want, nonconformity will not replace fact.
>> Anonymous
>>129026
Oh noes, a guy paraphrasing another guy with a masters in neurophysiology must be an expert on muscles; especially writing for such a well known place like TESTOSTERONE NATION!
>> Anonymous
One huge mother-fucker from my gym told me I should pull fast and extend slow, is that right?
>> Anonymous
Fast controlled reps.
2-8 reps against 80-90% of 1 rep max for myofibrillar hypertrophy [strength]
12-15 reps against sub-maximal load for sarcoplasmic hypertrophy [size]
>> Anonymous
>>129114

always heard that, done it and it works for me.
>> Anonymous
and actually don't see why extending (negative) fast would work anything. feels like slacking to me.

always heard positive=explosion, negative=slow and it makes fucking sense!
>> Anonymous
>>129124
>>129127
Dammit. I was hoping you'd tell me it was bullshit so I wouldn't have to do it anymore. It hurts more.
Oh well, guess I'll have to learn to love it.

*Does squats*
>> Anonymous
>>129127
it's the same as contracting if you're controlling the weight and don't rely on gravity. So I rekon lift fast either way.
>> Anonymous
>>129144
Yeah! This is a type of post that I like to see! MOAR SQUATS!
>> Anonymous
clue is fast in the contraction, slow in the extention
>> Anonymous
I wouldnt do fast reps with a heavy weight, you could injure yourself pretty easily. better to do it at a steady rate, making sure you keep good form and work out all of your muscles.

if you are doing low weights and high reps, speed is okay.
>> Anonymous
So... who's the guy in the picture?
>> Anonymous
Alright fags, all of you are on 4chan. How fast or slow to lift weights are the least of your worries. Going to the gym and doing anything would be quite an accomplishment for all of you physical retards.
>> Anonymous
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Sup /fit/? I was wondering, what exercises you recommend for building explosiveness. Particularly for wrestling/MMA
>> Anonymous
>>128518

OMG this guy looks like such a DOUCHE
>> Anonymous
>>129380

OP here, that's me.
>> Anonymous
It also depends on the exercise. Jammers or power cleans are obviously meant to be fast. Squats or benching done too fast can seriously hurt you, and will also seriously piss off your spotter.
>> Anonymous
I go moderately fast up, but go slow on the way down. Helps me feel the burn quicker when gravity's working.
>> Anonymous
>>129650
Who? Scott Steiner?

He FUCKS SHIT UP.