60 Seconds To Fit: Slow Reps vs. Quick Reps

September 11, 2014

Slow Reps vs. Quick Reps? The answer depends on whether you are looking for increased strength or added muscle size. Studies have shown that slightly slower reps - on both the concentric and eccentric phases - yield greater muscle size - whereas faster explosive reps can recruit more fast twitch fibers, leading to increased strength.

I like to start each rep slow and controlled, to ensure I’m isolating the target muscle and not recruiting other muscle groups, then explode upward. At the top I take a slight pause to squeeze and then do a slower controlled eccentric contraction. Each complete rep is about 4 seconds as opposed to 2 seconds on a fast rep or 6 seconds on a slow rep. This is one easy way to combine both size and strength benefits.

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