Super-fast weight lifting

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Dan_UK

0
Tonight for my last few sets during lifting, I decided to see how it would be if I gripped the dumbells as hard as possible, screwed up my face, and lifted harded and faster than I've ever lifted before.

I'm talking one rep per 1.5 seconds. I was really killing it, going as quick as possible.

Just wanted to know if anyone had an opinion on this method, the pros or cons of a 'fast' weight training session.

I feel exhausted, my arms aching for the first time in weeks. That good?
 
Concentric (the lifting portion) should always be done as fast as possible without compromising form. It recruits more monitor units.
 
It depends on goals. Fast weight training, as you called it will build power but 1.5 seconds per rep is actually too fast. You want to lift 3:1:<1 as far as timing goes but for power training you need to build up a good strength base first. I disagree with what Karky said, but hey, what's new. You're concentric phase should be fastER than the eccentric phase on most lifts but but NOT as fast as possible.
 
Time under tension varies person to person, but I notice great strength increases with explosion type reps.

Karky is right though, form is always #1. It's just form is subjective; example: if the deviation allows you to move quicker, with little to no risk of injury is it worth it? Which movements allow this variation? There's a lot of ifs.

Just be careful.
 
Just watch the form. A few years back this was this big brouhaha about "super slow" lifting. If you feel it after a workout, then it was good.
 
Streamline said:
It depends on goals. Fast weight training, as you called it will build power but 1.5 seconds per rep is actually too fast. You want to lift 3:1:<1 as far as timing goes but for power training you need to build up a good strength base first. I disagree with what Karky said, but hey, what's new. You're concentric phase should be fastER than the eccentric phase on most lifts but but NOT as fast as possible.
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Many trainers actually argue that time under tention is bull. Lifting as fast as possible is not only for power gains. The point is that you intend to move the weight as fast as possible. If your doing 3x3 with heavy weight, ofcource its not gonna be fast, but aslong as the intent is to move the weight as fast as possible, you will get results.
 
yeah, results or no results. no just kidding :p

what results would doing a slow concentric favour? i know its not size and strenght..
 
There is a difference between size and mass Karky, sometimes a slower concentric helps shape a muscle. Although studies done with isokinetic machines have shown positive things about full speed and 3/4 speed.. You should check out an isokinetic book if you're not reading anything, not specifically for the isokinetic part, but it'll help you dive head first in the TUT idea.
 
what exactly do you mean "shape a muscle"?

And the difference between mass and size, ive always thought about both as muscle size. Do you mean size can be anything? also fat?

EDIT:
or are you reffering to something like "functional and non functional hyp"? Like, you can have a big muscle thats just big, and you can have a big muscle thats both big and has a big mass, like its dense?


To the thread starter. Remember, that the eccentric (lowering part) should be done under controll, you dont HAVE to do it slow, but you can, but dont just drop the weight down to decrease time per rep. Just thought i mentioned it since you posted every rep took like 1.5 sec
 
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Yeah man definately, my three goals:

Lose fat
Maintain Muscle
Gain strength

None of these are particularly contradictory to each other. Would be interesting to talk to others who are cutting to see how they're getting on with weights, I've found it more testing, possibly due to the 650 calorie deficit per day.
 
I could be wrong but when I did my reps fast it seemed that my body was relying far more of the momentum of the lifting than my actual muscles.Any truth in this?
 
It happens. It means you either have poor form or you need to go heavier. You should make sure on your own which is which. If your form is **** and you go up in weight, you're asking for trouble. Normally your vertebre shouldn't shoot out of your back when you do curls.
 
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