Rep Speed/weight used

[muscle99]

Hello to all,

In my experience I have found that I can either 1. Use a weight that I can push/pull the reps fast or 2. use a heavier weight & push/pull the reps slower.

What do you believe yeilds the best results? I'm interested to see if there is a common belief or mixed thoughts.

Is there an upside/downside to both techniques?

A 3rd option may be push/pull the reps out fast until fatigued, then finish the set with slow reps until failure. Or do you only count the reps you can do fast in a row?

Any thoughts on this topic would be great.

[HarryB]

For me I like to use a slower negative motion and then an explosive positive. It's just what I feel best doing most of the time in terms of fatgueing a muscle and getting a great pump and contraction. Sometimes I use a more ballistic style but for the most part it's controlled negative and strong fast positive.

[muscle99]

Excellent advice. :nod:

[Android]

For me I like to use a slower negative motion and then an explosive positive. It's just what I feel best doing most of the time in terms of fatgueing a muscle and getting a great pump and contraction. Sometimes I use a more ballistic style but for the most part it's controlled negative and strong fast positive.

Ditto

I always think the explosive power puts more stress on the muscle by using acceleration against the mass than a slow positive movement could ever do. And the slow negative ensures time under tension which you miss out on while you're doing fast positives.

[lemon]

Relate it to running

Fast is power/explosive

Slow is endurance (to a degree)

Depends what you're training for, bodybuilding or powerlifting?

Powerlifting would be more Heavy weights, short sets, long rests, explosive movements, just trying to get that weight up - If you want to lift heavy weights, you need to lift heavy weights. (6 max rep range)

Bodybuilding would be Lighter weight, long sets, short rests, slow and controlled movements, not worrying about the weight but doing correct form, really fatiguing that muscle and getting that pump - If you wanna look good, lift right. (8-12 rep range)

[thatwaslight]

For me I like to use a slower negative motion and then an explosive positive. It's just what I feel best doing most of the time in terms of fatgueing a muscle and getting a great pump and contraction. Sometimes I use a more ballistic style but for the most part it's controlled negative and strong fast positive.

Ditto

I always think the explosive power puts more stress on the muscle by using acceleration against the mass than a slow positive movement could ever do. And the slow negative ensures time under tension which you miss out on while you're doing fast positives.

exactly this.