slower or fast reps for muscle mass??

Question

should u do faster reps...like 1 a second...or slower reps...like 1 every 10 seconds...in a workout to get more muscle mass??...(all other variables r the same)

how much better is doing slower reps than doing faster reps...how much should it improve my workout??

Answer 1

Slow. And make sure that your "negative phase" (the part of the motion where the muscle is relaxing/lengthening) is slower than the "positive phase" (the shortening of the muscle, the contraction). The negative phase should be about twice as long (in duration) as the positive phase. E.g, in bicep curls, curl up in 2 seconds, and the relax back to resting position (but not exactly straight) in 4 seconds. Supposedly, the slow negative phase is more effective in increasing your strength and keeping it longer.

Answer 2

1

Answer 3

Actually there has been much debate about what's the best speed. Many argue the best thing is slow, and some have shown great success by faster reps (Arnold being one proponent of a fast rep workout). There are many different kinds of workouts (pyramid, pre-exhaust, etc) for more advanced workouts.

If you are just starting out, a good rule of thumb is one second on the positive and two seconds on the negative. As you get more advanced, you can experiment with different routines to see what is most effective for you. Pay close attention to proper form to maximize your lift.

Also, for mass building, think about how many reps you're doing. 8-15 reps, 3-4 sets per exercise, is generally considered the best for mass building. 1-8 is best for strength training. Over 15 is getting more into cardio.

Check out www.bodybuilding.com and other sites for great information on these kinds of things.

Answer 4

Slower reps will build muscle mass faster. Each rep should take about 7 -14 seconds depending on which physical trainer you listen to.

Answer 5

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Answer 6

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Please include your age, whether you are male or female, height, bodyweight and your goals.

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Answer 7

SLOW! The slower you work, the more your muscles have to work. You will hit a period where it is easiest to do the work you are doing, and the beginning and ending is the hardest. Do faster concentrics and go as slow as you can for eccentrics.

Answer 8

Slow controled movements. Not a snails pase but slow enough that you can still do the move with correct form. Imagine yourself working on the particular muscle you wish to work on . THis will help get you to focus