Velocity at which you lift?
- Thread starter Nobody
- Start date
well lifting heavy weights too fast is just asking for trouble, however i heard that if you lift lighter weights faster (after a proper warmup) it builds fast twitch fibers, kind of like plyometrics, if you want to increase your power level.
Lift as fast as possible while maintaining form. You can vary that, but I would use that as your core pace. The actual speed will be dictated by the intensity. Even though you're going as fast as possible, 80% or greater intensity still won't be fast at all.
Even if your main goal is bodybuilding, I still think it's the way to do it. You'll target type II fibers better that way. If you're lifting for function, then it's a nobrainer to do it as fast as possible almost all the time.
Even if your main goal is bodybuilding, I still think it's the way to do it. You'll target type II fibers better that way. If you're lifting for function, then it's a nobrainer to do it as fast as possible almost all the time.
At the NSPA, Philbin teaches that "Time Under Tension" should be maintained for the complete set. I.e. Do not rest the weight on your chest during bench between reps, or lock-off your arms on the upside.
A complete rep will take ~8 seconds:
1. ~3 seconds during consentric (muscle contraction) movement;
2. ~.5 second pause at top of movement;
3. ~4 seconds to complete the eccentric (negative) movement;
4. ~.5 seconds pause at the bottom before starting all over again.
I find that this slow deliberate movement is far easier on my joints, tendons, etc. and it ROCKS my muscles like nothing else. This is explained in detail in John's about HIT training.
Try this idea with push-ups... You will find that 10 slow prolonged push-ups (with a constant T.U.T.) will give you a far greater workout than 20+ push-ups that are hastily pushed out without a slow-smooth form.
-Rip
A complete rep will take ~8 seconds:
1. ~3 seconds during consentric (muscle contraction) movement;
2. ~.5 second pause at top of movement;
3. ~4 seconds to complete the eccentric (negative) movement;
4. ~.5 seconds pause at the bottom before starting all over again.
I find that this slow deliberate movement is far easier on my joints, tendons, etc. and it ROCKS my muscles like nothing else. This is explained in detail in John's about HIT training.
Try this idea with push-ups... You will find that 10 slow prolonged push-ups (with a constant T.U.T.) will give you a far greater workout than 20+ push-ups that are hastily pushed out without a slow-smooth form.
-Rip
rip said:
TUT can be manuipated but concentrating IE COUNTING on it is futile. Basically, you should use explosive training for strength speed, slow controlled -sometimes- for hypertrophy training and fast with maximal loads, however fast won't happen with maximal in what most people consider "fast".
No, you'll certainly feel more of a burn, but that doesn't mean you got a better workout. While this can be decent for hypertrophy, it still targets a lot of the wrong type of muscle fiber. I understand why people do this, because it 'feels' like they're doing more.. but I would encourage you not to fall for that.
I have come across three methods. Can someone suggest how do these methods vary in producing results.
(1) Slow and controlled rep. i.e. becoming more "aware" of your reps, concentrating on the technique and making conscious effort to perform the whole rep slowly. Taking 1-2 seconds in-between the reps.
(2) Fast rep with very little (0.5) second rest in-between the reps.
(3) Explosive. (I think that was the name): somewhere in-between the above two. e.g. for a bench press, taking time (slow) in lowering the weights but pushing them back as fast as possible.
Not sure which one is best. I have been recommended each of the above method by different regulars. Not very sure, which one works best for bulk up.
(1) Slow and controlled rep. i.e. becoming more "aware" of your reps, concentrating on the technique and making conscious effort to perform the whole rep slowly. Taking 1-2 seconds in-between the reps.
(2) Fast rep with very little (0.5) second rest in-between the reps.
(3) Explosive. (I think that was the name): somewhere in-between the above two. e.g. for a bench press, taking time (slow) in lowering the weights but pushing them back as fast as possible.
Not sure which one is best. I have been recommended each of the above method by different regulars. Not very sure, which one works best for bulk up.