Is it better to go slow or fast for muscle growth?

Author: Terry Hamill MD  |  Last update: Saturday, August 2, 2025

Neither isolated slow nor fast movement tempos are more effective for muscle hypertrophy, but it seems that the most favorable is a combination of slower eccentric movements, paired with faster concentric movements.

Is it better to build muscle fast or slow?

The main factor for increasing muscle mass is time under tension. Therefore lifting slower tends to be superior for increasing muscle mass.

Does going slower build more muscle?

The main factor for increasing muscle mass is time under tension. Therefore lifting slower tends to be superior for increasing muscle mass.

Is it better to gain muscle slowly?

The main factor for increasing muscle mass is time under tension. Therefore lifting slower tends to be superior for increasing muscle mass.

What is the best tempo for muscle growth?

Tempos that last between three and eight seconds are best if building muscle is your goal. Any longer than eight seconds makes it nearly impossible to lift heavier weights, which is, in fact, what creates higher mechanical tension mentioned in the Muscle Building Requirements info graphic above.

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

Is it better to do reps fast or slow?

The good news is that you can't go wrong with slow or fast reps if your goal is to get stronger. The researchers behind the International Journal of Sports Medicine review concluded that both fast reps and moderate-slow reps help improve muscular strength (think: how much weight you can lift).

What intensity is best for muscle growth?

A moderate repetition scheme with moderate loads (from 8 to 12 repetitions per set with 60% to 80% of 1RM) optimizes hypertrophic gains. A high repetition scheme with light loads (15+ repetitions per set with loads below 60% of 1RM) optimizes local muscular endurance improvements.

Do muscles grow on rest days?

Downtime between workouts (whether you're lifting, doing cardio or training for a sport) is when our bodies have a chance to actually build muscle. Strenuous workouts cause muscle breakdown, while rest allows our bodies to build it back up.

Is it better to do bicep curls fast or slow?

By lifting and lowering the weight slowly, you engage the muscles for a longer duration, leading to increased time under tension. This prolonged tension can stimulate muscle growth and hypertrophy. Moreover, slow bicep curls can help improve muscle strength and stability.

What age does it get harder to build muscle?

Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.

Is it better to do squats fast or slow?

In isokinetic testing, the fast group improved strength most at the faster velocities, while the slow group strength changes were consistent across the velocities tested. Although both slow and fast training improved performance, faster training showed some advantages in quantity and magnitude of training effects.

Which muscle takes most time to grow?

Muscle Groups That Grow Slowly:

Calves (Gastrocnemius and Soleus): Growth Rate: Slow. Reasons: High endurance muscles, often require high-repetition and high-frequency training to see growth.

Should I fast if I want to gain muscle?

Intermittent fasting could potentially be bad for muscle growth. If fasting means you're not getting enough calories, your workout performance and recovery can slip, leading to fewer muscle gains.

Should I lift heavy or light to gain muscle?

They sometimes think they can't train hard anymore, but if they just go lighter and do more reps, they can build muscle too.” Bottom line: “It's the effort you put in that matters most,” Hyson says. “Lifting heavier builds more strength, but lifting to failure with any weight can build bigger, more aesthetic muscles.”

Is it better to bulk fast or slow?

Bulking slower gives you a better chance of making lean gains, but you'll also build muscle more slowly, and you might go through periods of not building any muscle at all. Most people split the difference, bulking at a moderate pace.

Is 3 sets of 10 enough to build muscle?

This holds that regardless of whether you're trying to build muscle, strength, power, or endurance, performing three sets of 10 reps per exercise is a good place to start. The scheme mostly works, especially if you're just starting out with strength training—because everything works in the beginning.

Is 1 hour in the gym enough to Build muscle?

Yes! A one-hour full-body workout is more than enough to start seeing results within weeks. But again, this also depends on how you're spending your time at the gym. Make sure you have a well-structured workout plan so you can easily move from exercise to exercise and machine to machine.

What makes muscles grow faster?

Increase the intensity of your workouts instead of working out for long periods of time. Make sure you're getting enough calories and protein in your diet for muscle growth. Get plenty of sleep and give your muscles time for recovery. Try supplements for more strength, energy, and power, like creatine and HMB.

Is 2 rest days in a row bad?

Try to plan one recovery day for every 2 to 3 days of training. Except after a competition or a very intense effort, it is ideal to avoid choosing 2 consecutive rest days.

Should I take protein on rest days?

Consuming enough protein on your rest days is just as, or perhaps even more, important as consuming it on your training days. Generally speaking, your total protein goals for the day should not change whether its a training day or a recovery day.

What is the best recovery time for muscle growth?

Depending on your training and the measures you take after it, the recovery of your muscle fibers usually takes between 42 and 72 hours. Note: If you start training intensively again before you have recovered, you run the risk of muscle and tendon injuries.

Is it better to lift heavy or do more reps?

Research suggests lifting smaller weights and doing more repetitions (or, in gym parlance, “reps”) can have a role to play – but it all depends on your goals. In short: if your goal is to build serious strength and bone density, lifting heavy is an efficient way to do it.

What is a realistic muscle growth rate?

Beginner: 10-12 kg of muscle mass gain per year (1% per month) Intermediate: 5-6 kg of muscle mass gain per year (0.7% per month) Advanced: 2-3 kg of muscle mass gain per year (0.3% per month)

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