Fast or Slow reps for building Mass?

[01dragonslayer]

You need to remember that the eccentric part of the movement is a large part of building muscle mass. The sloe descent of your movement includes your fast twitch muscle fibers and the more time under tension will build the befitted

 

[ketsugo]

Yep, proof is in the pudding. My pudding has proved that for me, speed doesn't matter. What matters is the amount of time my muscles are under stress aka TUT. To be honest the only reason why my rep ranges are so high (10-20) is because I can barely lift 5 reps if I add more weight lol.

Seriously, I've tried many different techniques and made up even more. What worked best for me was spending as much TUT as I can

Big bump nutpuncher as for years there were no bodybuilding studies ! All based on fitness etc. only past 10 years or so have studied in several countries validated . I keep sharing but seems people too bent on magic pill etc . Yes weight does matter . But speed matters sometimes more and slower equates to time under stress . Whether you do straight full range regular sets with slower decent or extend with pulses or partials or forced reps . Even cheat at end extends the duration. Training is key . No matter what type of fibers are prevalent in each of us it’s a product of how we have trained . Heavy training builds bigger fibers , extended sets / slower reps etc with obviously lighter but no means a light weight split fibers ALSO build size and if all your life you have not tried or understand then you owe it to yourself to hit these unconquered territory within you . I’m not talking 20 rep light training . That’s no where what this is . I do pulses and partial reps in the stretch position of each muscle . 315 on seated press behind neck on flat bench no weight belt 12 Reps then partials I don’t consider light . Then when I’m feeling frisky without rest or catching breath I jump off do some form of wide grip upright row with 135 using preexhaust principles meaning my forearms and biceps now fresh to further exhaust my delts . If I’m really in pissy mood I’ll only at last set then jump to dumbell rack do laterals strip sets start 35 for many as I can then 30/25 done . That’s how you hit deep fibers that no heavy low rep routine will EVER touch . Now I offered to share some books that are more to understand these concepts but basically these principles been around for like 50 years Larry Scott, Arnold , the mentzers, Danny Padilla , Casey viator - Ronny Coleman used to do shrugs moving maybe only inch on pulses doing shrugs but after full range . Arthur Jones in 70s discussed Vince Gironda but only in the early 2000s did several studies in Europe ,Japan , Germany , university of Arizona USA - iron man magazine / Jonathan Lawson began a whole new set of pamphlets called XRep google it - but it or if interested in any ill email ya free . Again I been lifting and have my masters for 30 years , I don’t do the routines exact but the principles are awesome but really aren’t new just New names or new twist . This don’t mean forget traditional or forget heavy it means you rotate methods to shock the body so you can never get stale . People who think only one way works will never get where they want . Open your mind variety change is how our body responds . If it works for you do it but have something else to change up then revisit the latter . Homeostasis the main principle to understand. Fact not opinion

 

[ketsugo]

I change it up. Sometimes I go slower, sometimes faster. Same with rep schemes. I try to use muscles every way they can be. Fast and explosive, slow and controlled. That being said, myself as I'm sure the rest of us here are experienced lifters know how to use our muscles properly and effectively. So there is always control. No momentum lifts. Non of that swinging shit or bouncing around.

Well said - if at all momentum or swing do after 8-12 strict form - Arnold called the “ cheating principles “ only issue is people do the whole set miss the point lol