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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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Fitness Tips For 12/14/2011
Slow Reps or Fast Reps
By Oliver Wolter, inventor of The X-Size Program
see Bodybuilding Software
There is quite a controversy going on about rep cadences. Some
superslow advocates recommend rep speed of 20 seconds or more for
each rep, compared to others who claim that explosive training is the
variable that is responsible for adaptation. Who is right? What is
the best rep speed?
Well, the answer is up to the individual. Not everyone will enjoy
slower training. I know that I found the 1 rep chin (30 seconds both
ways) to be very boring. It also was difficult to make any meaningful
measurements, since the slower movements require smooth motion, which
may not be practical if you find you develop more strength with lower
time under tensions (50 seconds or less). On the flip side, explosive
lifting is dangerous. No one actually believes that the faster you
lift, the safer the exercise becomes. Just imagine your squatting
with your 1 rep max. You drop to the bottom quickly, and with all
your strength you try and reverse the direction, so that you can
stand back up. Now, as the barbell drops, it picks up momentum. Keep
in mind that as you drop, you may not be emphasizing the negative
portion of the movement, since there would be little resistance on
the muscle, which is very important. Now, the difficult part; stopping
the barbell. As the barbell drops, it picks up momentum. Therefore it
"feels" heavier. There is too much force placed on your connective
tissues. Similar to the explosion upwards, you have to exert quite a
bit of force to stop, and change its direction. This can lead to
injuries because the force placed on the tissues is not very
Slower movements allow a more "even" distribution of force on the
muscles, throughout the range of motion. I generally stick with a 5
second positive, with a 5 second negative for all my larger body
parts. Other muscle groups such as calves and forearms do not have
the range of motion that squats or chins have, therefore I may move
a bit faster. I have found that this rep cadence is fast enough to
keep my concentration, but slow enough to reduce any stored energy
that may build up.
To end this article, I would like to clear up the myth that explosive
lifting improves the speed at which your muscle contracts. A faster
muscle is a stronger muscle. Let me phrase that a different way, from
a different angle. A muscle cannot get faster, without improving its
strength. Concepts do not exist in isolation, but as a group. That
is, you cannot isolate speed, from strength. For example, a sprinters
improvement in speed is the result of his increased strength
(ability to exert force).
If you want to skyrocket your strength and size gains use my
X-Size Software to design and monitor your workouts,
go to Bodybuilding Software
To your success,
Build up your muscles 312% faster with X-Size
X-Size is more than another Training System - it's software
with an build in A.I. (artificial intelligence). It perfectly
adapts to anyone's needs.
With this system you can build up muscles 312% faster
than ever before. You can also drop fat 66.7% faster.
It will make you stronger fast - if you want to be the next who
bench presses over 300 pounds this is your way.
If you're serious about getting YOUR DREAM BODY - and want
to use a shortcut, then go to Bodybuilding Software
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Slow Reps or Fast Reps
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.