Fast or Slow Reps for Muscle Growth? Lifting Tempo Fundamental Series Ep 6
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Date: 2019-11-06
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Comments and reviews: 9
sEan A
The slower I go. lifting a little heavier less reps. But more sets. the more I feel the muscle moving through all parts of the movement. and I get a really deep metabolic burn. and I have that pump for rest if the day. and am pretty sorry the next few days. I stay more dense and my strength is 5xs what it was. I think lifting light and fast. for the pump. Does create metabolic stress. And I'm not saying don't use those techniques. But I think if that's your only pony in the barn. you might have size but you have no strength. Muscular density. and I think you're way more prone to injury. I think the Mike mentzer Dorian Yates mindset that s the way to go. I realize this while ago when I realized I don't lift tables. Sand bags. 5 gallon buckets. Farm equipment with high reps going for the pump. Whipping the wait up there. I lift pretty much everything in life. slow and steady through all ranges of the motion. And in fact need to usually hold those weights for seconds at a time. That's how I want to lift in the gym. Who cares about the numbers on the weights anyways. If you can bench press your body weight and a half. And squat twice your bodyweight. you're pretty much stronger than probably 85% of most people. After that who cares. Woman don't.
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The slower I go. lifting a little heavier less reps. But more sets. the more I feel the muscle moving through all parts of the movement. and I get a really deep metabolic burn. and I have that pump for rest if the day. and am pretty sorry the next few days. I stay more dense and my strength is 5xs what it was. I think lifting light and fast. for the pump. Does create metabolic stress. And I'm not saying don't use those techniques. But I think if that's your only pony in the barn. you might have size but you have no strength. Muscular density. and I think you're way more prone to injury. I think the Mike mentzer Dorian Yates mindset that s the way to go. I realize this while ago when I realized I don't lift tables. Sand bags. 5 gallon buckets. Farm equipment with high reps going for the pump. Whipping the wait up there. I lift pretty much everything in life. slow and steady through all ranges of the motion. And in fact need to usually hold those weights for seconds at a time. That's how I want to lift in the gym. Who cares about the numbers on the weights anyways. If you can bench press your body weight and a half. And squat twice your bodyweight. you're pretty much stronger than probably 85% of most people. After that who cares. Woman don't.
reply
Sigve Babatunde
Hey, love your vids man, i watched about every video u made the last year and some more. Im a very fitness interested person and i have watched about 3000 videoes over 5 years and read a lot of articles and studies about training and i train many of my friends as well and with good results. I take a lot of information from you and i was wondering about what u said about paused squats not being ideal for power? Everything Else i have read about paused work (mainly bench and squat) has Been powerlifting oriented, I. E that its very good for increasing these lifts powerwise because it trains the hardest part of the excercise and makes your muscles work Even harder at the hardest points because u take away the stretch reflex. This also makes sense in my head and i have found it to be very helpfull myself. Can u elaborate on this please? ThanksWould be helpfull with upvotes so he can read and reply: )
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Hey, love your vids man, i watched about every video u made the last year and some more. Im a very fitness interested person and i have watched about 3000 videoes over 5 years and read a lot of articles and studies about training and i train many of my friends as well and with good results. I take a lot of information from you and i was wondering about what u said about paused squats not being ideal for power? Everything Else i have read about paused work (mainly bench and squat) has Been powerlifting oriented, I. E that its very good for increasing these lifts powerwise because it trains the hardest part of the excercise and makes your muscles work Even harder at the hardest points because u take away the stretch reflex. This also makes sense in my head and i have found it to be very helpfull myself. Can u elaborate on this please? ThanksWould be helpfull with upvotes so he can read and reply: )
reply
Sam Saw
Hey Jeff, great video as usual. Thanks for breaking down tempo. Just a few questions: 1. If tempo between 0. 5 and 8 seconds is statistically insignificant for hypertrophy, why would you alter tempo at all? (apart from the fact that you'd want to control technique and train for sports specificity) For the average Joe, would it not be better to just reserve the energy you would use from slowing the tempo and just simply perform extra reps for more optimal muscle gain? 2. A lot of the time powerlifters and olympic lifters train by pausing at the bottom of their reps (most of the time due to the specificity of their sport. Has there been any research to suggest that training with pauses has any significance on strength increase? Hope to here from ya
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Hey Jeff, great video as usual. Thanks for breaking down tempo. Just a few questions: 1. If tempo between 0. 5 and 8 seconds is statistically insignificant for hypertrophy, why would you alter tempo at all? (apart from the fact that you'd want to control technique and train for sports specificity) For the average Joe, would it not be better to just reserve the energy you would use from slowing the tempo and just simply perform extra reps for more optimal muscle gain? 2. A lot of the time powerlifters and olympic lifters train by pausing at the bottom of their reps (most of the time due to the specificity of their sport. Has there been any research to suggest that training with pauses has any significance on strength increase? Hope to here from ya
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Damon Hargrave
Pause squats aren't very good for the sport of powerlifting. pause squats are almost a staple of powerlifting training lmao. Because it's differnt to the competition movement it's not transferable? So a feet up bench isn't good for powerlifting? A trap bar deadlift isn't good? .variations are a staple in every decent powerlifters training, if you only ever did competition movements, your strengths in that pattern would take over, your weaknesses would never improve. If you're like most people and lose tightness at the bottom of the squat, a paused or pin squat is your best friend in powerlifting
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Pause squats aren't very good for the sport of powerlifting. pause squats are almost a staple of powerlifting training lmao. Because it's differnt to the competition movement it's not transferable? So a feet up bench isn't good for powerlifting? A trap bar deadlift isn't good? .variations are a staple in every decent powerlifters training, if you only ever did competition movements, your strengths in that pattern would take over, your weaknesses would never improve. If you're like most people and lose tightness at the bottom of the squat, a paused or pin squat is your best friend in powerlifting
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Xamartlu
As a complete beginner to weight training and gym, this series has really broadened my knowledge to these fundamentals and now I don't feel lost and confused. Not gonna lie, your chill vibe and body language and way of explaining really make it so much more interesting and enjoying to watch which in turn helps me take in every word that you say. Other videos I've seen they just seem to sound so aggressive and serious and loud sometimes and I end up losing some of what's being said. I'll definitely be learning a lot more since finding you senpai
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As a complete beginner to weight training and gym, this series has really broadened my knowledge to these fundamentals and now I don't feel lost and confused. Not gonna lie, your chill vibe and body language and way of explaining really make it so much more interesting and enjoying to watch which in turn helps me take in every word that you say. Other videos I've seen they just seem to sound so aggressive and serious and loud sometimes and I end up losing some of what's being said. I'll definitely be learning a lot more since finding you senpai
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Israel ‘lasagne’ Adesanya
What if they both trigger equal hypertrophy in different muscle fibres? Probably not; but it could be such a case with tempo and with rep ranges too. We know that 3 rep sets and 15 rep sets both induce extremely similar hypertrophy with similar total volume, but what if one is triggering fast twitch fibres and the other is triggering slow twitch fibres? Then theres a need to mix it up for optimal hypertrophy
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What if they both trigger equal hypertrophy in different muscle fibres? Probably not; but it could be such a case with tempo and with rep ranges too. We know that 3 rep sets and 15 rep sets both induce extremely similar hypertrophy with similar total volume, but what if one is triggering fast twitch fibres and the other is triggering slow twitch fibres? Then theres a need to mix it up for optimal hypertrophy
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Josiah Tuch
Question, why is time under tension= growth preached by all major fitness icons i. e. Julian smith, Steve Cook, Joey Swoll, Jeff Cavaliere, etc etc (literally every single bodybuilder ever) if there are studies that disprove that? And even with this knowledge, do you practice slow tempo movements with the intention of hypertrophy? Good stuff though man, I'm just curious and surprised by the evidence.
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Question, why is time under tension= growth preached by all major fitness icons i. e. Julian smith, Steve Cook, Joey Swoll, Jeff Cavaliere, etc etc (literally every single bodybuilder ever) if there are studies that disprove that? And even with this knowledge, do you practice slow tempo movements with the intention of hypertrophy? Good stuff though man, I'm just curious and surprised by the evidence.
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Kareem Z
I saw a problem with another study like this, the problem is they added too many control variables to the point it become EQUAL hypertrophy. For example you can either do slower reps with 20kg dumbbells or faster reps with 40kg to achieve same results, but what about doing slow and fast reps with same weights? Like why didn't they control that?
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I saw a problem with another study like this, the problem is they added too many control variables to the point it become EQUAL hypertrophy. For example you can either do slower reps with 20kg dumbbells or faster reps with 40kg to achieve same results, but what about doing slow and fast reps with same weights? Like why didn't they control that?
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alfenito
There is no English dictionary in the world where the proper pronunciation for the word 'eccentric' is Ee-Centric. None. Not even one. Pick your favorite British or American source. Look it up. They all say, eK-Centric. It is only meatheads who mispronounce this word. Jeff, you're too good to be one of them. Please The word is eK-Centric.
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There is no English dictionary in the world where the proper pronunciation for the word 'eccentric' is Ee-Centric. None. Not even one. Pick your favorite British or American source. Look it up. They all say, eK-Centric. It is only meatheads who mispronounce this word. Jeff, you're too good to be one of them. Please The word is eK-Centric.
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