Fast or slow??

[LilGuy74]

I want to send thanks to everyone who touched on my belt question yesterday.

I have another question now as well.

What are the advan/disadvan or gain/loss of doing exercises fast or slow?? I haven't nailed down a pattern yet where I see people doing this but some guys will just, for example, pick up a pair of DBs and do 12 shrugs in 3 seconds and then walk away and never touch them the rest of the night. I also saw a guy doing bent rows like he was winning a race the other day. What's the deal? What exercises are ment to be fast? What exercises are ment to be slow? Is this a result of what your goal is??

About me:
I have so many goals in the gym it's hard to get a routine that's right for me.
I'm 5'5, 156lbs, medium build and I'm at the gym Mon, Wed, and Fri.
I want to gain SOME lean muscle mass (Where I look like I pay $42/mo. somewhere) and at the same time, I want to gain strength, speed (for explosive movements), and endurance.

COME ON!!!!! I know you guys can do it for me!!!!!!!!!!!!

-Jamie

 

[edgecrusher]

The only movements i feel that should be done explosively are the olympic lifts, and plyometrics. Everything else should be slow and controlled, such as a bench press or a curl. Don't get em wrong, you can implement explosive techniques on a movememnt like a bench press. however, it will put a large strain on the joints. If you are looking to bulk up keep doing your core movements (bench, squat, deadlift.) w/ a controlled speed. Then to develop your explosive capapbilities, do your power cleans and high pulls as heavily and as quickly as you can.

 

[needsize]

If you're training as a bodybuilder the whole point is to recruit as many fibres in the target muscle as possible, moving the weight that fast is leverage and motion, not muscle, so minimal growth. Generally a medium pace where you can conc entrate on contracting the target muscle is what will stimulate growth

 

[gymtime]

I agree. Speed is for cardio, HIIT kinda stuff. Weight training should be slow and controlled in most situations.

For example, we've all seen the guy on the seated row machine who jerks the bar to his torso and lets it fall back. Same thing with the guy on the bench who bounces the bar off his chest. Momentum is not helping your muscles grow. It's the slower, controlled, squeeze-at-the-top-of-the-excercise movements that work.