Is it better to do fast or slow reps?

Author: Prof. Brando Ankunding  |  Last update: Sunday, February 26, 2023

If you're looking to build muscle quickly, whether you've been training for years or are just starting out, then doing slower reps is the way to go. Workouts with slower reps cause your muscles to experience more time under tension, much more than with faster reps.

Should I rep fast or slow?

Slow down your reps. The time your muscles spend under tension matters. That's where progress happens. Whether you're trying to build muscle mass, endurance or strength, you have to load muscles over time to induce a training effect.

How fast should your reps be?

But how fast should you go and what's the ideal rep speed? Based on Schoenfeld's meta-analysis, between 2 seconds to 6 seconds per rep seems optimal for muscle growth.” “But closer to 2 seconds (faster reps) seem to be slightly more beneficial.

Are fast reps OK?

If your fitness goals involve max strength and power, then using a faster tempo may be more beneficial. For example, if you're training to improve your vertical jump, you need to be able to not only generate a lot of force, but do so quickly. Fast reps are going to be the best way to do that.

Why bodybuilders do reps very fast?

Basically, there's minimal or no resting time during the set. Pros of doing it fast: “Fast repetitions can help you gain strength and build muscle endurance,” says Khemani. Akshar is quick to add, “Weight training at a faster pace involves a greater overall muscle engagement and build muscle endurance.”

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

Do slow reps burn fat?

Lifting heavy weights with low reps won't help you lose much weight, but it will help you maintain hard-earned muscle while losing fat. High reps (12 or more reps per set) build muscular endurance but don't really build strength.

What tempo is best for muscle growth?

They found that based on all of the studies currently published on lifting tempo (which to be honest is quite limited) a lifting tempo between 2 to 6 seconds per rep seems to maximize growth.

Do slow negatives build more muscle?

The lowering of the weight, slowly or just under control, causes muscle trauma, which in turn leads to the birth or recruitment of nascent muscle cells known as satellite cells. Bring enough of them on line, and you've reconstructed your muscles to be bigger and badder.

Do slow reps build muscle?

Workouts with slower reps cause your muscles to experience more time under tension, much more than with faster reps. The amount of time your muscles stay strained beneath a certain amount of weight will lead to an increase in muscle size.

Do low reps make you stronger?

Low repetitions with heavy weight increases strength, whereas high repetitions with light weight increases endurance. According to the concept, as repetitions increase there is a gradual transition from strength to endurance. Below is a commonly used graph of the strength continuum.

How important is rep speed?

Training at a fast rep speed increases the pace at which your muscles can move a given weight. The faster you can move a given weight, the more power you have. Power is important for overall muscle strength because it helps you accelerate a weight, so increasing power will successfully increase your strength.

What muscle builds slowest?

Most people have a very high proportion of slow twitch fibers in their calves, so they're going to be particularly difficult to grow.

Do slow twitch muscles grow bigger?

It's true that slow-twitch fibers don't grow as much as fast-twitch fibers, but they can still grow enough to make a significant difference in your physique. For example, researchers from Ohio State University found that both fast- and slow-twitch muscle fibers grew significantly after 20 weeks of strength training.

What slows down muscle building?

Five things preventing you from building muscle
  1. Doing too much cardio.
  2. Overtraining, not enough rest.
  3. Using too much weight and bad form.
  4. Not eating right or enough.
  5. Lack of accountability and poor planning.

What is the best rep for muscle growth?

Reps for muscle growth

In order to get bigger and stronger, you must ensure your muscles work harder than they are used to. Generally, between 6-12 reps for 3-6 sets will help to build overall muscle size.

How fast should reps be for hypertrophy?

If the goal is to develop hypertrophy (muscle growth), then research suggests that one should stick to a cadence of one to two seconds on the concentric (lifting) phase and three to four seconds on the eccentric (lowering) phase.

What is best for fast muscle growth?

Creatine and protein supplements are likely the most effective choices for muscle gain, but other supplements may be beneficial for certain people.

Is it better to lift heavy or do more reps?

Generally, exercises with higher reps are used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength.

Is it better to lift heavy or light?

Lifting for pure strength is best partnered with heavy weights. "If you're trying for strength, or your max force output, the heavier the weight, the more strength gains you'll have, along with size gains," Tuminello says. It's also super time efficient.

What reps for fat loss?

In general: For fat loss: One to 3 sets of 10 to 12 reps using enough weight that you can only complete the desired reps. To gain muscle: Three or more sets of 6 to 8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level.

Are slow reps good for hypertrophy?

Resistance training with slow speed of movement is better for hypertrophy and muscle strength gains than fast speed of movement. International Journal of Applied Exercise Physiology.

Do I need to lift heavy to gain muscle?

A loaded barbell isn't the only path to building muscle. According to a new study published in the Journal of Strength & Conditioning Research, you don't have to lift super heavy in order to boost strength and gain muscle. As long as you go to failure, it doesn't matter how much weight you lift.

What's the hardest muscle to grow?

5 OF THE HARDEST TO TRAIN BODY AREAS
  • Obliques. Pretty much everyone does the standard ab crunches, but crunches aren't going to develop your obliques. ...
  • Calves. ...
  • Forearms. ...
  • Triceps. ...
  • Lower stomach.

What is the most underdeveloped muscle?

Glute Muscles

Perhaps the most neglected muscle group in the body, the Glutes are also one of the most important muscle groups for proper biomechanics and optimal sports performance. They're also connected to your spine, so weak Glutes muscles can lead to back pain and injury.

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