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Muscle-Building Workout and Diet


Hey, what’s up guys? Sean Nalewanyj, of EliteImpactLabs.com
here, with another Muscle in Minutes Q&A, where I answer your bodybuilding and fitness
questions in two minutes or less. So, today’s question comes from Derek Lau. And he wants
to know what the ideal rep speed is for stimulating maximum muscle size and strength? So, the
most important thing to keep in mind is that on every rep of every exercise you perform,
you’re in complete control of the weight at all times. The purpose of lifting weights
for the sake of hypertrophy is to put as much direct tension and overload on the target
muscles as possible. And if you’re letting gravity do the work or if you’re lifting ballistically
and letting other muscle groups take over, you’re doing the complete opposite of what
you should be. So, beyond specific speeds, the overarching principle is that you want
to be in complete control of the weight at all times. As long as you’re doing that in
terms of actual speed, on each rep you have two basic phases. Obviously, you have the
concentric, which is the lifting portion. And you have the eccentric, which is the lowering
portion. Now, the research is pretty clear that in terms of stimulating optimal size
and strength, explosive concentric are going to be best. So, on the lifting phase of the
rep, you basically want to move the weight as hard and fast as you possibly can, while
using proper form and maintaining complete control. You’re then, going to want to pause
briefly into fully contracted position. And then, you’re going to want to lower the weight
in about 3seconds to 4seconds. The — remember, the eccentric phase is just as important as
the concentric phase. And some research actually shows that more muscle breakdown occurs on
the eccentric phase in comparison to the concentric phase. So, always remember to lower that weight
deliberately and slowly under strict control. So, just to wrap that up, lift as hard and
explosively as you can on the concentric, pause briefly. And then lower the weight in
3seconds or 4seconds. So, that’s your question answered. If you have a question that you
would like answered, just head over to the Elite Impact Lab’s Facebook using the link
in the description box, and you can leave your question there. I’ll either answer it
on the page or I’ll post a video response just like this one. So, I hope you found this
information useful. Please make sure to comment, like and subscribe. Also make sure to grab
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50 thoughts on “Fast Reps Vs. Slow Reps: Best Rep Speed?

  1. How fast should you perform your reps for maximum muscle stimulation and growth?

    Fast Reps Vs. Slow Reps: Best Rep Speed?

  2. Explosive positive, while not using too much momentum, obviously. As hard as possible without using too much momentum, because that's what's gonna happen with many exercises when you just do them as fast as possible.

  3. Type "how long to rest between sets for muscle hypertrophy" into the youtube search bar and my video will show up at the top.

  4. Subscribed 🙂 I had 2 questions about this video, does this apply to every workout? And how much weight should I lift based on max percentage?

  5. Yes, it applies on every lift if your goal is hypertrophy. Anywhere between 5-10 reps works well for muscle growth, so whatever % lands you there.

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  7. If you are going to lift fast and explosively, what percent of your 1 rep max should it be? Should it be your 7 rep max? Should it be your 15 rep max? I even read that lifting fast with your 30 rep max was the right weight for this protocol…what do you think?

  8. You're going to hear opinions ranging all over the map. Generally though for bodybuilding purposes rep ranges will go from about 5-12. Going above that creates endurance adaptations moreso than hypertrophy.

  9. I just mean stopping in a controlled fashion to eliminate all momentum. As long as you're in complete control that's the most important thing.

  10. Also on the negative part? Just a slight pause? To be always in control of the weight is sometimes, especially when youre lifting heavy, hard to tell.
    What do you think of the static contraction between the positive and the negative, where you really squeeze the muscle, do you think thats important?

  11. I am using a 3111 system. 1 second up, 1 pause, 3 seconds down, 1 pause for each rep.
    This means 6 secods per rep. This makes me really focus on the muscle.

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  13. but if you go too fast on the concentric portion won't the momentum relieve the stress on the muscles?

  14. Hi,

    At my Gym I've been told to do the positive and negative slow. Would FAST positive and SLOW negative be better for building muscle? Or would SLOW positive and negative be better?

    Thanks

  15. Question: when you slowdown your reps (3010 tempo for ex), you do less reps. What is best between slowing down the reps or dowing more reps ?

  16. I agree with this advice and it corresponds to what Louie Simmons says.
    No mention was made of load & number of reps, but, I believe that you should not go below 80% of 1 rep max.
    That way, it's not possible to throw weights around at such a speed which could damage tissue.

  17. I have recently been trying slower 2 second concentric movements, and found it very useful for building mass. I still include explosive movements; but have been shifting the bulk of my lifts to slower concentric controlled movements focusing on tension/pressure on muscles during eccentric, and full contraction during concentric. (This is only a temporary phase I prefer explosive movements).

  18. For hypertrophy and safety…I like a slow eccentric speed. By lowering the weight slowly, you are in more control (can keep continuous tension on the muscles) and can decelerate the weight safely at the transformation point to change direction.

  19. Do you take a stop pause at the end of the eccentric before initiating the concentric ? Or do you just use any elastic energy in the tendons etc to aid the contraction.

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