Fast or Slow reps for building Mass?

[Mohawkmike]

Had a guy spot me at the gym today when I was doing dumbbell Incline Presses and he told me i was doing my reps too fast and if I wanted to add even more mass to my chest that I needed to slow down. This was the first time I've ever had anyone tell me I was doing my reps too fast but his comment got me thinking if there was any truth to this? What's everyone's opinion on this?

 

[Mobman702]

I have always been a personal believer in CONTROLLED reps for best gains. I see nothing getting accomplished by bouncing weights off your chest during bench pressing, swinging the whole body for curls
etc.. Just my opinion..

 

[Dt450]

Had a guy spot me at the gym today when I was doing dumbbell Incline Presses and he told me i was doing my reps too fast and if I wanted to add even more mass to my chest that I needed to slow down. This was the first time I've ever had anyone tell me I was doing my reps too fast but his comment got me thinking if there was any truth to this? What's everyone's opinion on this?

I don’t think he was 100% correct or wrong.
Doing it fast is just being explosive.
Practical examples are Olympic sprinters are usually really lean and powerful looking (fast twitch). Thats explosive purely Training. I think it all comes down to breaking down muscle. But slower reps could recruit more muscle fibers because they get tired and can get more of a deep microtears.
Have you ever compared the soreness from controlled and slow squeezing the entire way as well as controlled negatives vs banging out reps?
You’re much more sore after controlled and squeeezing.
I think doing slow and controlled/negatives in the beginning and then pumping out supersets and whatnot at the end is the best.

 

[Mohawkmike]

I totally agree with you 100% and that's how I lift also, being "Controlled " and that's why his comment surprised me.

 

[Mohawkmike]

Agree. I'm a firm believer that you have to explode the weight up(but under control at the same time) in order to move heavy weight and still add on mass.

 

[Roc]

Momentum will never build!! Now I do this if I’m doing back and hit bis to blast them but never on arm day. How are you feeling anything just moving the weight??

 

[MotorCityMuscleMachine]

TUT folks. ..! And progressive "overload" ...!

 

[Mohawkmike]

Never said I was using momentum to move the weight. If you took my comment about "exploding up" as me using momentum that's definitely not what I meant. What I meant by that is if I'm training chest and I'm in the hole, weight almost touching my chest I explode the weight up to move it, not bouncing it but keeping it under control and driving it upwards.

 

[Ulamalop]

What's everyone's opinion on this?

He might be referring to slowing the negative part of reps. That'll drop the weight you use and double your work.

 

[Aesthetictech]

i believe as long as your form is proper it really wont make a huge difference. You could lift alot of weight really fast (no momentum or bouncing) for more reps or lift the same weight (or even maybe less) alot slower for less reps. Sounds pretty even to me. Progressive overload is the most important aspect in my opinion.

 

[Nutpuncher]

Had a guy spot me at the gym today when I was doing dumbbell Incline Presses and he told me i was doing my reps too fast and if I wanted to add even more mass to my chest that I needed to slow down. This was the first time I've ever had anyone tell me I was doing my reps too fast but his comment got me thinking if there was any truth to this? What's everyone's opinion on this?

How does that guy look and is he equally as strong? If so, then he may be on to something lol.



GVT & TUT lol

 

[Matty]

Proof is in the pudding.i would reverberate what nutpuncher said. Look around the gym and asses what others are doing technique wise, asses their body comp and simply do the math. Granted other factors are involved if 9 out of ten heeuge fuckers are slowrepers I would extrapolate my answer from what's in front of me.

 

[Nutpuncher]

Proof is in the pudding.i would reverberate what nutpuncher said. Look around the gym and asses what others are doing technique wise, asses their body comp and simply do the math. Granted other factors are involved if 9 out of ten heeuge fuckers are slowrepers I would extrapolate my answer from what's in front of me.

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

 

[bigbreads80]

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.

 

[Argon Coagulator]

Depends on your fiber distribution. A more fast twitch person won't see much benefit from slow positives and will regress. However, a slower twitch guy will likely progress well with deliberately slower reps in the long run.

Imo, Dorian nailed it. Strong positive, controlled negative. Don't worry about momentum, because when you use a heavy weight the bar will not be moving very fast anyway and the controlled negative prevents the stretch reflex.

 

[ketsugo]

Had a guy spot me at the gym today when I was doing dumbbell Incline Presses and he told me i was doing my reps too fast and if I wanted to add even more mass to my chest that I needed to slow down. This was the first time I've ever had anyone tell me I was doing my reps too fast but his comment got me thinking if there was any truth to this? What's everyone's opinion on this?

Both ways.

First heavy weights you do explosive creates overload for bigger fibers key word bigger .

However all the tons of bodybuilding research finally after 100 years points to duration of contraction meaning “ slow “ here’s the different creates hyperplasia “ fibers split creating more .

As we all know the key in bodybuilding is the term “ cycle “ which implies change or variety . Therefore you do one way for few weeks then switch up do other then switch back always prevents stalemate. I been bodybuilding, training , going to school for 40 years so normally I don’t find any literature that informs me cuz I been there trained enough kids to see many . However pm me if you want copy I get these books on the “ xrep” site . Ebooks you can google and pay or pm me your email send you free . Unless anyone can post instructions of how to download pdf or kindle texts on the forum lol. Now I don’t do the routines but I incorporate the concepts into mine . For example pulse reps or partials after doing strict set full range there’s a sweat spot of every muscle groups where just a 2-6 inch range you do 3-5 partial reps that extend the duration hit the deep fibers. Or strip sets have a new name now . Studies in Japan , Germany and university of Arizona USA all have validated many of the old principles like Arthur jones stuff etc . So my point both of you guys are right and the body thrives on homeostasis ( change ) so it adapts . We need to keep changing to prevent adapting. That we do in all aspects - training , diet , drugs all . Our bodies are miraculous machine that adapts to anything . So I pretty much have like 20 something manuals but you can try the two basic . I don’t work for them and no money just you need something to read them either kindle or print out etc . I’m happy to share anyone interested

 

[BobbySweeney]

He might be referring to slowing the negative part of reps. That'll drop the weight you use and double your work.

What I do.

 

[ketsugo]

Sheesh I offer free ebooks nobody ?? Okeedoke

 

[ketsugo]

Depends on your fiber distribution. A more fast twitch person won't see much benefit from slow positives and will regress. However, a slower twitch guy will likely progress well with deliberately slower reps in the long run.

Imo, Dorian nailed it. Strong positive, controlled negative. Don't worry about momentum, because when you use a heavy weight the bar will not be moving very fast anyway and the controlled negative prevents the stretch reflex.

Bump read up this is good info ! See everyone is somewhere different our genetics, lifestyles, history thus what works for one may or may not work the same way. Only way to find it is try . Trial and error - You can learn a ton from guys like argon or 44 many veterans but the greatest teacher will always be you if you listen close enough.

 

[Ulamalop]

However all the tons of bodybuilding research finally after 100 years points to duration of contraction meaning “ slow “ here’s the different creates hyperplasia “ fibers split creating more .

Has there been other research describing hyperplasia other than the bird wing study? That indicates "continuous tension" like 30 days worth, is the key.