The Debate: Slow Reps vs Fast Reps for Building Muscle
This video compares the benefits of slow and fast reps for building muscle, highlighting the importance of reaching fatigue and increasing total work volume.
00:00:00 The video discusses the debate between slow reps and fast reps for building muscle and why some prefer slower reps.
🏋️ There are various factors to consider when lifting weights, including rep schemes, rest, and tempo.
⏱️ The speed at which you lift can affect muscle growth and fatigue.
💪 Slower reps increase time under tension, potentially leading to greater muscle growth.
00:00:55 This video explores the debate between slow reps and fast reps for building muscle, focusing on the benefits of slow eccentric contractions and time under tension.
🏋️♂️ Slowing down the negative portion of an exercise can lead to greater muscle growth and strength adaptations.
💪 Eccentric contractions are responsible for muscle tears during lifting, activation of recovery-induced satellite cells, and the release of phosphatidic acid, all of which contribute to muscle growth.
📚 Research on time under tension and its impact on muscle growth is inconclusive.
00:01:59 The video discusses the effectiveness of slow versus fast reps for muscle building, highlighting the drawbacks of slow reps due to the need for lighter weights.
💡 Greater time under tension with slower reps may not provide significant benefits for building muscle.
🏋️♂️ Using lighter weights with slower reps may lead to failure or muscular fatigue sooner.
📚 Studies highlight the importance of volitional failure in maximizing muscle growth effectiveness.
00:03:00 This video compares the benefits of slow and fast reps for muscle growth, highlighting the importance of reaching fatigue and increasing total work volume.
💡 Faster rep speeds allow for lifting heavier weights and recruiting more muscle fibers.
💪 Slower reps mainly target smaller muscle fibers, while faster reps target bigger muscle fibers.
🏋️♂️ Reaching muscular fatigue and increasing total work volume are vital for muscle growth.
00:04:03 Slow reps vs fast reps for building muscle: slower reps recruit less muscle simultaneously but have merits in eccentric contractions and increasing total work volume.
💪 Slow rep training may not recruit as many muscle fibers simultaneously as faster reps, hindering muscle growth stimulation and strength.
🏋️♂️ Slower reps result in lower weights, total volume, and gains, but they are not completely useless.
🔥 Eccentric-focused sets, known as 'negatives,' can be used as finishing sets to enhance gains and control the weight during the lowering phase.
00:05:02 The video discusses the benefits of slow and fast reps for building muscle. Controlling rep speed allows for better form and prevents injury. Ultimately, it's recommended to lift with a speed that works best for you.
🏋️♀️ A slower rep scheme is good for beginners to work on form and prevent injury.
⚖️ Controlling your speed during reps allows you to control the weight.
💪 If lifting faster or slower works for you, stick with the speed you are used to.
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