Rep Speed: Fast vs Slow

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Question: What is better to do, use a quicker reps speed or slower rep speed? I see people working out both ways.
Answer: Rep speed or rep tempo is more productive for either building mass or for general training by using a controlled and slower movement. By lowering the rep, the negative portion of the rep, with a controlled and slower speed you help prevent the potential joint and tendon damage the is possible with the faster more ballistic movement.
Typically the quicker rep speed is a by-product of the individual attempting to decrease the pain associated with productive training. Plainly stated, training with intensity and good form is at best uncomfortable and at worst, painful. That’s why you see fast ballistic reps. To make a perfect rep and the ensuing perfect set you can use a 2-1-3 tempo. That’s a 2 second contraction, 1 second pause under stress and 3 second negative portion. Total that for a 6 second rep which means a 10 rep set takes 60 seconds. Most people finish 10 reps in 22 to 32 seconds.
There is a method of training used to stimulate fast-twitch nerve response which incorporates quick rep speed, especially the contraction. The negative is still controlled and the reps are smoothly performed. For most people a 2-0-2 rep is sufficient for maintaining safety during the rep and being productive.
God bless and keep training,
Daryl

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