Slow Reps vs Fast Reps for Muscle Growth
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- Опубликовано: 17 ноя 2024
- One often overlooked variable when it comes to training is lifting tempo - or how slow/fast you perform each repetition. In this video I’ll cover slow reps vs fast reps, and which one is better in terms of muscle growth. The main benefits of slow reps for mass is that it increases the time under tension throughout the set. On the other hand, the main benefit of using fast reps is that it enables you to use a heavier load or perform more reps when compared to slow reps. And although time under tension is reduced when fast reps are used, this actually doesn’t seem to hinder muscle growth. Thus, it’s clear that fast reps might be more beneficial for muscle growth. But how fast should you go and what’s the ideal rep speed? Based on Schoenfeld’s meta-analysis, between 2 seconds to 6 seconds per rep seems optimal for muscle growth. But closer to 2 seconds (faster reps) seem to be slightly more beneficial. However, rather than obsessing over the best rep speed for muscle, a better approach would be to simply use a concentric speed that’s on the faster side but enables you to feel a strong mind-muscle connection. And for the eccentric portion of the lift, make sure you’re controlling the weight down as opposed to letting gravity do the work for you. Utilizing these two tips will help make the “ideal” lifting tempo easy to implement!
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i was told that fast reps can cause joint problems. and if i don't have good joints i cant smoke weed.
Lol xD
😂
Very tru
Gilgamesh Of Sumer stealing this great joke if you made it😂😂
Its a 2-6 second rep. So its not like you're doing reps so fast that you're propelled by the sheer force of your rapid movements like some sort of helicopter. And yes im sure if you were for an example doing heavy weights on bench or armcurls and only taking .5 to 1 second per reps you'll undoubtedly hurt yourself.
"From do you even lift, bro? " to "Do you even research, bro?"
Nice channel, good vid. Keep it up.
I'm happy science penetrates all fields.
Yes, penetrates. I will not use a synonym.
Heavy weight
Fast up.
Slow down.
Easy as that
Dictismit exactly
Thats how i jerk off.
@Abd Akour
heavy weight.
Fast up.
Slow down.
I don't think you necessarily need to do a slow negative. Just do a controlled negative. Speed repetitions (targetting fast twitch muscle fibers) can make your muscles blow up like balloons if you are experienced enough to do them in a controlled manner.
This also gets you stronger faster which in my opinion is more important than bigger muscles.
You get the greatest gains by screaming and dropping weights at Planet Fitness.
shawbros yes
You get the biggest gains by not going to Planet fitness
@@HCkev why? Was thinking of getting a membership.
I found if you want to get out of your planet fitness contract just tell PRAISE JESUS real loud after and they will release you from it
I'm making all kinds of gains, alllll kiiiiiiinds
If you look closely, the video starts at 0:00
Hugh Jass No dude, the video starts at 5:46
You don't say😒
thanks bro much appreciated
Fuking trying to click on it
Lol
As an actual scientist who only recently started working out seriously, I really, really appreciate your videos. I very much like how your advice is centered on what research suggests is ideal, and not so much on personal experience which tends to vary quite a bit person to person. Thank you so much for the effort you're putting into making these :)
Really glad you enjoy my content! Thanks for commenting!
The problem is pros and cons to vary from person to person. I’m a PT an online coach. There is no blueprint for all humans, different body types different lifestyles. I don’t train any of my clients the same
So basically: lift fast, drop slower.
Zerlot amen baby
Zerlot BOOM
My cousin knew what he was saying . Damn smart guy...
Ty
Yes. My body improved after i read this comment last year. Tq for tips. Such brilliant
Isolation exercises: slow and controlled
Compound exercises: fast and explosive
Deadlift fast and explosive???
Have a nice day full of injuries then
@@Broxine umm like a snatch?
Phil Heath: "It doesn't matter how much weight you can do. It matters how well you can control the weight".
This quote goes hand in hand with this tutorial.
The main benefit I find with fast reps is explosive power. So for athletic purposes you can perform better.
Congratulations, the content is great but also the presentation and production of your videos is way better then those of similar channels . You are going the long distance that’s for sure. Kudos , Jeremy.
Thank you!!
This aged extremely well 😂. Congrats on the success of Jeremy as well as you Dr. Paulo
Between you and Jeff Nippard I barely watch other fitness RUclipsrs anymore. I love how both of you pull actual studies to show the real science behind everything you say. You completely eliminate bro science from your videos and I really feel like I'm getting better results applying the tips you guys give. Great channel. Keep it up
IM LEARNING!!!
Reel Fitness my boy
does he look like a boy to you man, lol.
+Veggie Ready Look at yourself...lol
Iffy Blue who are you talking to
Good job
Note Taken: go ultra instinct at the gym
Instructions unclear: transfered my self to a Zeno and destroyed all the universes.
Omae wa mo shindeiru
SyberGhost 5029 Nani!!!
*beeping sounds*
Omen UI or perfected ui?
I have been lifting for over 15 years starting at 40. Prior to lifting I trained in Pilates for 5 years to understand my body and acquire proper technique. I have done both heavy and fast lifting as well as TUT (which should be seen as Time Under Engagement, as no one wants tension during lifting, it leads to injury) and I did get bigger faster with heavy and fast lifting in the first 10 years of lifting. However, if you are not in perk condition, with a good understanding of your body and proper technique, fast lifting of heavy weight stains the body in ways the encourages very poor technique which eventual leads to injury. I see this endlessly at the gym, guys rushing through reps without proper form or clear technique and you can literally see the person on the verge of injury.
After 10 years of fast and heavy lifting I ended it because of one injury after another. I chose instead to lower the weight, up the reps and add more time under engagement (my up time is 2 seconds, while my down is between 3 to 5 seconds). The results in the last 5 years have been astonishing, my injuries have dropped off to nearly nothing which means I can lift regularly. Combined with calisthenics I maintain my aerobic fitness and strength while also improving my overall body flexibility and conditioning (I look leaner and more ripped than when I was chasing higher lifts).
I stand 5’ 10”, weigh 160 lbs, and during regular training my one rep bench press is 220 lbs, while my body fat is between 12% to 15%. When I choose to get into perk shape I do 5 days of 650 calisthenics reps a day (100 pull ups, 100 dips, 100 push ups, 150 body weight squats and 200 legs lifts, done either in a single go or throughout the day) take 3 days off and do another 5 days. My body weight usually remains the same but my one rep bench can go as high as 250 lbs and my fat percentage drops to between 8% and 10% depending on how closely I watch my carbs, my overall rip is amazing.
If you have good form and great teachers and spotters to improve or correct your technique then heavy and fast lifting is a good route to go in the short run especially if you are looking to increase size fast. Yet if you want lift for life or be lifting at my age I highly recommended following the adage, “slow and steady wins the race!” I am now learning floor acrobatics (Acro-Yoga) to push my own physical limits of balance, strength, flexibility and engagement as well as connecting my body to another human on the same path to self discovery. Admittedly 15 years of aikido training made transitioning to acrobatics even in my 50’s fairly seamless but if I had held to only heavy and fast lifting I wouldn’t be in the physical shape required to do it. Different goals require different approaches!
Safe Lifting!!
Are you an author smh
walid smaili, I am 55 years old and have succeeded where many, many have failed. Must I be published to be have voice, that is truly an elitists attitude! I listen to people half my age because I value their insight not because that are published authors. By the way the guy posting this video is also not an author! He is just another enthusiast like myself, who though hours reading though vast materials and hard work testing it all at the gym has found some interesting knowledge that he wishes to share with the world!
It’s oh sooooo easy to be critical than get off your ass and actually contribute!
Thanks for this information!
"100 pull ups, 100 dips, 100 push ups, 150 body weight squats and 200 legs lifts"
Did you start losing hair after you started this training? hehe (One Punch Man joke btw)
I was doing super slow (5050) for a time and I think I lost strength then. I came back to using 1020 tempos on my training, but I think I'm about to have an injury - my shoulders and elbows are hurting for a while now. 2040 tempo seems to be a good tempo - and relates to Jeremy's video. I'm going to give it a try.
Thanks for your feedback!
First step: go to gym
Step 2: stay at the gym
No no no
Step 1: Drink Beer
Step 2: See step 1
Both are easy if you actually have will power and discipline.
2nd step: rest for a week for healing and growth then repeat
As much as I agree with these findings, they keep changing with time because they are heavily influenced by the test subjects used. The body does not understand weights. It understands stimulus. If you are reacting well with a slow lifting pattern then all is well and good. For me, I mix things up to make sure I do not get used to the same type of training. It makes things challenging and interesting. I will also use drop sets, high rep training, supersets and a combination of all. Test it out yourself.
Really, really good stuff. A video that encompasses optimal workout/rest frequency as well as de-load weeks would be great!
3:57 That's not heavyweight.
That's LIGHTWEIGHT BABYYYY!!!
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yep yep yep lightweight baby yep
@@JustSomeGuySearchingForPOWER Yeeeeaaah buddy
Woohoo
cmon baby
Going with 1 second/free fall eccentric reps you will notice your reps/weight increase every day or week. However, I slowed down the eccentric portion to 2-3 seconds and progression stopped like a rock. However, I noticed that my muscles started to hypertrophy and they were noticeably bigger even though I was using much lower weight and was progressing maybe 2 reps every 2 weeks compared to 1 rep per day.
Makes sense. More force is used in fast reps, and high force increases strength. Lower force increases mass and endurance. I bet the faster rep sets are over sooner too.
1 rep max makes a ninja. 25 rep max makes a worker.
Fairly certain the reason you see less size growth in slower tempos is that you're using a higher proportion of slow-twitch fibers (type I) which are smaller, have greater blood vessel perfusion (oxidative), and are meant for endurance. Fast twitch fibers (of which you have type IIa oxidative/intermediate and type IIb glycolytic/explosive) are bulkier and can produce higher power outputs, but fatigue faster. Round about 2:02 he mentions that it doesn't activate the type II fibers but doesn't really talk about it afterwards.
This is why if you would be better served doing faster reps, higher weights, and plyometrics if your sole aim is to build size, since this is what targets the larger type II fibers. If your goal is endurance you should go for lower weights and higher rep schemes with slower reps. Doing a bit of both is important for overall athletic balance.
Im in between not too fast n slow
Jess chole same
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Rob Spagrenetti you need some Mr. Clean for that mouth you got.
Number 10. 💪🏽✊🏽 N1. High splitted training vs lower splitted training
I'm in college right now for Exercise Science, so your videos on the science behind everything are really speaking my language. I've been into fitness youtube for awhile and this channel already has more quality content than most other channels have put out in the past 5 years. Keep up the good work, and the channel will really blow up!
How was college brother
*fast reps leads to faster muscle growth*
Now thank me for saving your time.
Dinil well, I won’t thank you
Thank you
And quit the gym faster
That's not all there is to it.
Thank you
It's so frustrating seeing different RUclips channels with contradictory info, but I think I'll settle on this one. Clear, helpful visuals, straightforward scientific context...
If you're at home, use slow tempo. In this video study, the weights varied greatly between slow tempo using lower weights and fast tempo using higher weights. If you don't have much variance of weights (at home, calisthenics, etc) and the max weight you have available is too easy to rep out fast (15+ reps), then you should take the slower tempo approach and your reps with decrease. You'll then be able to overcome the plateau you've hit (if you don't have access to a fully equipped gym)
You're great at explaining the science in understandable terms for new lifters to learn. Thank you for all the hard work you put into the video.
Thank you!!
"Your muscles can't count how many reps
You do, they only FEEL the burn"
Another excellent video, thanks for being so consistent
Jeremy, your videos be extremely helpful. Thanks, buddy!💪👍👍
Maurice Cooper “Jeremy your videos ARE extremely helpful”
Chris I You’re such a douche bag!! The videos have the same title but provide different info. You can’t go based on just one source of info you have to do your research to know your shit and both videos provide valuable info. I’ve seen pic fit and many other vids with this same title and they’re not copying each other
Yeah and you drive a ford. enough said.
Eric Bourgoin OKAY, SOOO???????
Eric Bourgoin nothing was said
Your channel is by far the best science based youtube channel in the fitness area, no bullshit, no smalltalk, right and clear. Congrats!! You have a Brazilian fan!
Thank you! I appreciate that!
Thank you! This is something I've been wanting at least a somewhat definitive answer to for quite a while, and now I can feel better about my workouts. I remember when very slow rep workouts were becoming popular about eight to ten years ago, and I remember trying them and feeling a lot of burn but not really a whole lot of muscle engagement where I actually wanted it. I stopped trying that and just went with what felt natural, which was controlled concentric and eccentric movements at a reasonable pace, avoiding the use of momentum and gravity, and hoped that would be good enough. There was that thought in the back of my mind that I should slow down, but now that I see that my gut instinct was right all along.
Just discovered this channel. What I really like is the fact there are multiple studies sited, definitely increases the confidence in your advice.
When doing fast reps the muscle gets more load as the weight becomes heavier the faster you try to move it due to inertia.
The amount of weight you do excercises with is almost irrelevant to the actual weight you lift as it truly depends on the speed.
I’ve been looking for an answer to this question for such a long time! Your videos are amazing man! Keep it up! It’s not even just your opinion, you back it up with research! I haven’t seen anyone else do this.
you are the only one I like your video before watching
Sabit Shahgubadbayli same!
Your like to dislike ratio speaks for itself. One of the best youtubers period.
whoever just want to know the conclusion of this debate without wasting time go through the whole video
The answer base on this video is : Fast Reps
But not if you want to build strength ir tone
I work there were more RUclipsrs citing and searching the sources! A well deserved subscription!
Imo slow tempo is best for early lifting to train your muscles that are severely underused, helping with learning control of certain muscle groups.
Form is the most important thing in lifting and novice lifters, imo, benefit a great deal more from a slower lift tempo until you have solid overall muscle mass/control over whatever it is you're lifting
Slow helps the development of mind muscle connection and form. Which are more important than "higher rate of muscle growth."
Well said
I swear your videos are always the topic thats on my mind, and its answers it completely. Keep them coming!
Nice video! I like how you tackle all the different variables involved in muscle building with science. As for the lifting tempo I'd say slower reps can still have their use but only for the ecentric part of a movement. Thus getting most out of the muscle damage; which is, as you covered, one of the drivers of muscle growth. I personally think it's best to get most out of all the 3 stimuli for muscle growth. Where (heavy) slow ecentrics are ideal for muscle damage.
God I love that someone is using evidence-based explanations rather than ego. Meta-analysis articles are so nice since they pretty much summarize all the primary literature from other studies and RCTs (provided of course that they interpreted the results from said correctly). Awesome videos!
Another banger !
This channel is going to explode soon. Short and to the point. Thumbs up!
Your back looks damn good!!! Thanks for the video.
wanted to say that but thought it would sound wrong lol
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*"Not my fucking tempo!"*
Great video. Finally somebody putting up evidence based research instead of just getting in front of a camera with his shirt off saying that doing an exercise a certain way works for them so it should work for everyone. Great job my dude
This is the exact information I'm looking for. Cheers.
My experience was slow rep to learn to control movement and what muscles to be used. Once those memory of muscle contraction set in, u can slowly up the time and still be able to maintain control. And most importantly, never never do ego lifting and allow weights to drop. Control is the key.
What I wanna add here is that fast reps are more error-prone than slower ones. I think when you learn a new exercise, you should first do it slowly (with lighter weight) and when you do it fine you can increase speed and weight. But you always have to move controlled and never use momentum.
Honestly, i've seen many videos of this topic, but i TRULY LOVE your approach on every topic you share with us, great job, glad i subbed
So let me make sure I got this right. A one second explosive concentric contraction followed by a controlled perhaps 2-3 second eccentric?
I wouldn't call it "explosive concentric", but definitely on the faster side (1-2s) while maximizing mind-muscle connection - and yes a controlled eccentric.
it will not be fully explosive if you keep that mind muscle connection and focus into dynamic concentration and activation of a chest,triceps and shoulders while doing concentric phase on bench press.Squise your muscles as hard as you can,that way you are controling the bar fully and engagin your nerv system for the optimal strength and muscle gain.
I appreciate how your channel is very scientific and data-based. The only channel in its kind I believe.
I believe the current consensus is that you should complement a very fast concentric (high power) with a very slow eccentric (long time under tension). Best of both worlds.
works pretty well for me, switched from 1:1 time for C:E to 1:2 time, so 2 sec C = 4 sec E.
You have the best channel with the best audience.
The comments are usually positive or funny.
Why is this in my recommended a year late... come on RUclips. Pick up your GAINS
You're LACKIINGG
For real. I could’ve used some of this info months ago. Gonna start experimenting with faster tempos.
Because the slow tension is more efficient for growth
Thank you for talking scientific and having research papers to support your statements! This is rarely seen on youtube. Also, lots of youtubers tend to talk too much without giving important information
Thanks, bro. Look forward to your videos every week, always so informative. Love the way you break things down and make often complex content very accessible 👍
Thank you!! Really appreciate it.
We get to know and weve been taught that slow controlled movements are the best formula for muscle hypertrophy,, but you upgrade our knowledge with the new as usual.. Thanks alot..
The answer is Form it don't matter how fast or slow you're going it's all about form
you and Athleanx are the best fitness science-based youtubers by miles keep it up
fast concentric
slow eccentric...
literally the first concept you learn as a kinesiology major lol
You've been doing some great videoes lately. Keep it up! 1/2 milli within 2019!
The muscle aches and pain during training time under tension are unbelievable, when you control your weight and combine the two
(3/4 super slow reps 7/8 normal speed reps) you will see why there is even a confusion between doing the two
Look at Dennis James
He swears by this technique for his clients even though he missed out on implementing this throughout his early career. Try both in the same workout
You will understand.
Do the slow ones prime the fast ones?
So glad I have seen this video, I was stressing about the way I train because I tend to do fast reps because i can actually lift heavier. Great video
Always always great content man! Respect! 🙌🏼
Thanks man!!
Finally. Explanations based on science. Thank you! Thank you!
Great video man! I would love to hear your take on protein supplementation in a future video. So much conflicting information out there on the correct time and amount to take it in conjunction with weight training.
Took a nap over this commentary thanks bro
Thanks Jeremy for the interesting info. If i may ask, would it be possible to make a video on how to perform deadlift like technique, reps and how often in a week. Any info on how beginners should approach this exercise would be much appreciated.
Will keep that in mind! Thanks!
These videos are so well researched and the production is crisp!
Great video thanks for creating it!
Very useful sir! I like that you cited your sources to back what you were saying. Made it more objective. Thank you!
Helpful as always.
Great vlog Jeremy. This issue has always perplexed me, as I always see these contrasting movements in my gym. Thanks for resolving it for me and I look forward to experimenting with both.
Soild video Jeremy!
Thank you!
Jeremy Ethier great video bro,i love seeing young guys like yourself educating ppl💪
The answer is always to understand both and use what you need when you need it.
One big key in this debate is that the same training and diet will eventually lead to stasis. If you're usually using fast reps and you hit a plateau, one way to change your training for progress is to slow down your reps- vice versa as well. Or doing fast concentric and slow eccentric. The bottom line is that change creates change when applied correctly.
Did some of my own research and came to the same conclusion that "purposefully slow" (PS) training underperforms. Went back and watched some HS physics videos and thought about it: since F=ma, you have to generate more force at *some* part of the lift (compared to PS) to generate speed, but at some other part you have to decelerate so the bar doesn't fly into the air! Since gravity does that work for you, you're kind of "borrowing momentum" later in the rep. Maybe it could be a way to create custom strength curves? Hope you end up doing the research you mentioned!
Fast reps means u automatically use a bounce to help u move, fast and slow is for different purposes, hard to actually say which is better, depends on the sport u do.
I was just looking up this very topic last week and this comes up. Blessed! Thanks
Makes sense. From everything I've read, it seems that growth is proportional to amount of work done, in the physics sense of the term, ie. weight x total distance moved.
So given this, time under tension doesn't matter so much. For type II fibers you'd want explosiveness in the concentric phase, but not so fast that you compromise form. You also don't want to rely on stored elastic energy in your muscle to help in the next concentric phase, so a slow eccentric helps ensure that. This seems to largely agree with what you've said.
Exactly!
So in short, volume is king.
Evoo Right, just keep in mind that poor form and improper tempo compromises your volume numbers.
Kerstan Able Volume = weight x sets x reps. So for example 3x10 is more volume than 5x5, but 10x3 is more volume than 3x10 because you can use more weight and still do 30 reps.
10x3 can be more volume if you change the weight, yes. I think it's technically more correct to equate volume with weight x reps, because that's the total work in the physics sense, ie. sum of weight moved x distance. However, it's easier to break it down and think about in terms of sets because the weight is variable except within a set, and you have a target rep range you want to hit in each set with maximal or near-maximal effort. So for resistance training discussions, I think volume is typically simplified as the number of sets hitting your target rep range, like 8-12 reps.
So you might have a weekly volume target for a particular muscle, which would be the total number of sets hitting that muscle in a week.
I love your videos so much, they are so helpful because they are based on facts, and not opinions. It's really helpful because I either learn new things that I know I can trust or it confirms previous things I've heard but didn't know for a fact!
Makes no sense they said faster tempo doesn’t help more but then study shows it’s 29% more muscle growth with fast tempo
This was a great post. Bill Star the strength coach recommended a 0-1-3 rep speed. I just go as fast as I can and use drop sets to get to a total of 30 reps. You get strength and hypertrophy. It "pumps you" up as Arnold would say.
Do a leg video. Enjoy your videos
Do it please
Amilcar Cortez have you seen those legs?
king apex what about it?
Has he done it yet ?
So please an thank you are not taught anymore?
Dude, just want to say how helpful your videos are, these are the very same questions I had been asking myself ever since I started lifting, which was like 8 years ago.
Glad you put in the effort that I should have, lol. Cheers, great video as always.
So in conclusion - do the reps in a normal way, with weight that enables you to do the technique perfectly.
exactly...like how everybody does it. These stupid videos over complicate things.
I tried the fast movement and really didn't care for it..Felt like I was more concerned with just getting the wt up, then trying to focus on the muscle.. I use enough speed just to feel my muscles working... My brother on the other hand likes the pick the WT up and get it moving .. So its what ever works for each person
Another great video man ! Thank you :) they have been very helpful !
Adam Cooper hi
Hi lol
Adam Cooper aye, hello man
joel Hello man lol
Found the the the best RUclips channel ❤️
Still waiting for the diet break at maintenance vid Jeremy...
I already knew everything from this one but still a good vid :)
Thank you! Will definitely do some diet-related vids soon and will keep that in mind when I do.
Thank you
I like how you have some kind of research to support your video
Can you do a workout for increasing vertical jump?
Jump a lot work ykur legs and youll jump higher
Squats
Squats
lunges is better than squat.
also train your calves.
Well produced, well researched, well delivered content. Good stuff.
Thnk u soo much for making this video.
Your recommendation on being explosive for eccentric and slower on concentric seems to be the school of thought from several folks that I know in the business.
Great video! You could do a video on the best push pull leg split in your opinion.I think it would b great!
I've got an upper/lower series coming up then will likely do a push/pull/legs one as well!
YES! i've been longing for this as well
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Thank you for sharing all the information and knowledge. Very much appreciated