does rep speed matter?

[wynterskye]

Was just curious about this, I read so many things it gets confusing. I understand that different rep amounts make a big difference, but does speed. Doing a rep that takes 5 seconds with a pause and a squeeze at top i find i can do quite a few less then when it only takes maybe 2 seconds. Does it effect muscle stimulation differently as well? I know you always want to be in control obviously and not bouncing or swinging your body for momentum. Just didnt know if a controlled more explosive lift did anything different than a controlled slow lift.

 

[joeblow12345]

Was just curious about this, I read so many things it gets confusing. I understand that different rep amounts make a big difference, but does speed. Doing a rep that takes 5 seconds with a pause and a squeeze at top i find i can do quite a few less then when it only takes maybe 2 seconds. Does it effect muscle stimulation differently as well? I know you always want to be in control obviously and not bouncing or swinging your body for momentum. Just didnt know if a controlled more explosive lift did anything different than a controlled slow lift.

Rep speed absolutely matters. For strength reps must be explosive and fast. For size you want more time under tension so the reps are slower.

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[oxymoron]

I throw in negatives every now and then to mix it up. Its an effective way to fatigue a muscle which will promote growth.

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[b fold the truth]

I think that all exercises should be done with as much force as possible, explosively. Not cheating though. If you are looking to add size just do more reps.

You also have to look at which muscles are being used and the exercise too. It might take me 2 seconds for 1 squat where as I can do 3 shrugs in that same time. Really comes into play when you are comparing 12 rep sets.

 

[Colstreamer]

Rep speed absolutely matters. For strength reps must be explosive and fast. For size you want more time under tension so the reps are slower.

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I agree with this^^
I will add though that pushing a really heavy weight fast doesn't mean you don't control the negative phase!

 

[BowlerDM]

So is it better to squeeze on top or not squeeze and get maybe two more reps. Both ways obviously build muscle so it's hard to tell. Sometimes I don't squeeze on top because if I want to do say 10 reps, I see the 10 as a target and want to get there....which is stupid.

 

[Makethisworkout]

Rep speed absolutely matters. For strength reps must be explosive and fast. For size you want more time under tension so the reps are slower.

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yep

Jon Robinson
BSc (Hons) Exercise Physiology

 

[SouthernLord]

I think that all exercises should be done with as much force as possible, explosively. Not cheating though. If you are looking to add size just do more reps.

You also have to look at which muscles are being used and the exercise too. It might take me 2 seconds for 1 squat where as I can do 3 shrugs in that same time. Really comes into play when you are comparing 12 rep sets.

Listen to whatever this guy says.

 

[BenchBoss]

Rep speed absolutely matters. For strength reps must be explosive and fast. For size you want more time under tension so the reps are slower.

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X2! Fast and more explosive reps also build power and explosiveness.

 

[thelastmrbigg15]

Rep speed absolutely matters. For strength reps must be explosive and fast. For size you want more time under tension so the reps are slower. and i firmly believe in squeezing all the time... rather slow reps (on the positive) and fast reps... u can also go in depth as to the fast 5x3x1's or fast 12x10x8x8's but always go slow on the negative and control the weight

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couldn't have said it better myself... it takes both to get big... i'd suggest changing it up when u feel u have gotten stagnant build strength for a couple months and then slow it down and build size... both go hand in hand