Bodybuilding Forums

Hi all, I was working out yesterday and a question arose. At what speed should I lift weights? Is it better to lift weights as fast as possible so I can lift the heaviest weight before I tire out. or is it better to lift slowly with a controlled motion so the muscles are working harder? I feel like I can't lift as much weight when I'm doing the slower controlled motion because my muscles get tired much faster. But with the faster reps I can lift more weight. Which one gives better results?? Thanks!

Controlled for better hypertrophy. Faster, for some hypertrophy and some strength.

Controlled, so you're not using momentum and are actually using the muscle to lift the weight. Slightly more explosive on the upward part and slower on the downward part, which will target both types of muscle fibres e.g. bench press, 1 second up, 2 seconds down.

More weight doesn't necessarily mean more muscle, you can build more by lifting a lower weight in control than throwing a heavy weight around out of control.

I would agree with what has been posted to an extent. I would recommend a slower rep speed which tends to be a littler safer and seems to better hit more fibers. That being the case I recommend 2 seconds for the positive (lifting) and at least 2 seconds for the negative or lowering. You can go even slower on the negative such as 3 or even 4 seconds if you choose. Some research has shown that going slower on the negative leads to more micro-trauma, which may or may not lead to better gains in strength. Those who choose to use slower negatives swear by it. I have always felt that slower reps were easier on my joints and connective tissue. In any case I would never recommend anything faster than 1/1.

Steve

This can be a controversial topic. I am reading a book now that claims that the ONLY way to employ the biggest muscle fibers is by lifting heavy and fast. That would be the heavies and fastest you can with good form.

The book goes on to claim that anything slower than full speed is only using small to medium fibers and leaving the big ones sitting in reserve on the bench waiting for their number to be called.

I would list the title of the book but I don't want anyone thinking I am trying to sell it. Since reading it I have started lifting heavier weights as fast as I can and in a month have noticed a big jump in size and strength.

I would list the title of the book but I don't want anyone thinking I am trying to sell it. Since reading it I have started lifting heavier weights as fast as I can and in a month have noticed a big jump in size and strength.

Na don't worry about, if anything I'm always on the look out for good quality info.

Jeff

I've kind of combined two similar workouts that I've come across lately, one from the book Huge in a Hurry, and one from the Wanna be big bodybuilding forum. Both workouts promote a 6 rep max (like 4 sets of 6 reps) workout in general, so you are lifting heavy weights. The Huge in a Hurry book promotes heavy lifting AND fast reps, the fastest you can do with good form.
The author has done a lot of research on something called neurophysiology, the study of how the brain sends the signal to neurons and motors and gets the muscles moving. He goes into a lot of interesting detail about which muscles fire in which order i.e. small/med/large, and why lifting heavy and fast is the only way to hit the big muscles.

Lifting fast and heavy seems to be working really well for me. I have been doing it for a month and have made more strength/size gains than I ever have in the many years I've been lifting. It's like I easily surged past a plateau that I never could reach before.

One key element to lifting fast and heavy is that you simplify your workouts to compound lifts, like squats, dead lifts, shoulder presses etc, and only do one exercise per muscle group each workout. If you were to rip out your normal workout and single joint isolation lifts in a fast and heavy fashion, you would likely hurt yourself. The exercises should be basic 'old school' lifts. Man, is it working for me!