Slow weight repititions



  • Can you gurus give me the pros and cons on doing lighter weights much more slowly so you feel burn both ways?

    Found a gym at work and doing as above but will stop if pointless



  • I recently read that rep speed doesn't make a significant amount of difference to muscle building which surprised me. . Will try and find the article for you. I've always found lifting at a slower cadence more challenging.



  • yea, that surprises me too RB.

    I have always done my weights slow an controlled, as i was told way back when i started, by a reputable source, that it was more beneficial. Especially on the "down" movement, as you are getting double benefit. Seemed easier on my joints too.



  • Choice one.

    I like it as I'm quite a big dude and these much smaller guys seem to smirk at these pathetic light weights I'm doing where it looks though I'm struggling to lift. Had to put em in their place though and whacked on a few heavies and smacked some out at speed as if I was warming down



  • Search for Kai Greene (bodybuilder) He can lift heavy but he is all about the range of motion - doesn't need heavy weights as his form/intensity is so mean. Be warned he's a bit weird aka intense - but an amazing source of knowledge and thinking about training.

    Faster reps are good for explosive power but the more time under tension the more your muscles are being asked to work = provided you are fuelling them you should see strength and bulk growth.

    Lighter weights are great if you are working on form or trying to get a higher paced/cardio type workout. For some areas like shoulder stablisers etc you don't need heavy weights. And while it's great to be able to rack up 120kg+ on the bench if you are only doing a tiny range of motion, like nowhere near bringing the bar down to your chest, you might as well go lighter and do it properly.



  • [quote name='Paekakboyz' timestamp='1360624502' post='343407']
    Search for Kai Greene (bodybuilder) He can lift heavy but he is all about the range of motion - doesn't need heavy weights as his form/intensity is so mean. Be warned he's a bit weird aka intense - but an amazing source of knowledge and thinking about training.

    Faster reps are good for explosive power but the more time under tension the more your muscles are being asked to work = provided you are fuelling them you should see strength and bulk growth.

    Lighter weights are great if you are working on form or trying to get a higher paced/cardio type workout. For some areas like shoulder stablisers etc you don't need heavy weights. And while it's great to be able to rack up 120kg+ on the bench if you are only doing a tiny range of motion, like nowhere near bringing the bar down to your chest, you might as well go lighter and do it properly.
    [/quote]

    Isn't it all relative to the loads/reps you are lifting? A heavier weight and lower reps can be the equivalent of a medium weight lifted in a medium rep range?



  • You might burn an equivalent of energy through the workout but I'd suggest outcomes would be different in terms of strength and/or endurance.

    From my experience you are training for different purposes in that scenario RB. Progress in terms of aiming to lift heavier is going to be a lot slower if you are focusing on light/medium weight for high reps. I look at light/medium weight and high reps as useful for improving form and developing endurance. That is my personal experience though, and so much of that depends on what is actually considered light/medium/heavy for an individual.

    If I want to lift more weight I've got to push myself to near-ish my max lifts. Doing that means I can't manage as many reps/sets as I could if I dialled back to 50-60% of my 1RM etc. I tend to think about it in terms of sprinting versus long distance running. You train in different ways to get better at each of those - but there are still common areas over overlap where sprint training would assist your endurance running and vice versa.



  • PKB!! Woosh over my head all that you wrote but I want to have that translated into noddy terms for me.

    I'm losing weight and don't really want to get musclier if I can help it but would like to become a little stronger. What should I do? Slow of fast?



  • [quote name='Paekakboyz' timestamp='1360626892' post='343418']
    You might burn an equivalent of energy through the workout but I'd suggest outcomes would be different in terms of strength and/or endurance.

    From my experience you are training for different purposes in that scenario RB. Progress in terms of aiming to lift heavier is going to be a lot slower if you are focusing on light/medium weight for high reps. I look at light/medium weight and high reps as useful for improving form and developing endurance. That is my personal experience though, and so much of that depends on what is actually considered light/medium/heavy for an individual.

    If I want to lift more weight I've got to push myself to near-ish my max lifts. Doing that means I can't manage as many reps/sets as I could if I dialled back to 50-60% of my 1RM etc. I tend to think about it in terms of sprinting versus long distance running. You train in different ways to get better at each of those - but there are still common areas over overlap where sprint training would assist your endurance running and vice versa.
    [/quote]
    Yeah sorry mate just realised I was talking about strength training not muscle building! I guess that's why power lifters weighing 75kgs can snatch and clean those huge weights. its the bar speed and momentum they generate which enables them to lift heavy. I reckon i generally lift to a 2-1-1 ratio/cadence for each rep unless cleaning.



  • lol, whoops sorry about that Hooroo. RB asked a good question!

    If you are losing weight your (existing) muscles will show more without having to do any weights!! Ask Bartman about cutting down!

    So if you are doing weights you will most likely get a bit more bulk and definition in addition to getting stronger. In terms of how you workout I'd mix it up - it's great for keeping you motivated and you can experiment with your results. You can actually do both in the same rep/lift too. I know that's a wishy washy answer but people do respond to different training styles in different ways.

    ok, I've thought about fast/slow a bit more - For full body exercises like squats, bench and DL's I'd want a fast/explosive lift and a slower motion for loading the muscles. Like a three count while you lower the bar on bench then BAM push as hard/fast as you can. The weight I am lifting dictates how many reps/sets I am going for.

    Sheesh, I don't think I've done a very good job with that sorry!!

    Edit: See a personal trainer ha ha, they are def worth the money and knowing the hard work you are doing is taking you toward your goal is awesome too.



  • [quote name='Paekakboyz' timestamp='1360629189' post='343427']
    lol, whoops sorry about that Hooroo. RB asked a good question!

    If you are losing weight your (existing) muscles will show more without having to do any weights!! Ask Bartman about cutting down!

    So if you are doing weights you will most likely get a bit more bulk and definition in addition to getting stronger. In terms of how you workout I'd mix it up - it's great for keeping you motivated and you can experiment with your results. You can actually do both in the same rep/lift too. I know that's a wishy washy answer but people do respond to different training styles in different ways.

    ok, I've thought about fast/slow a bit more - For full body exercises like squats, bench and DL's I'd want a fast/explosive lift and a slower motion for loading the muscles. Like a three count while you lower the bar on bench then BAM push as hard/fast as you can. The weight I am lifting dictates how many reps/sets I am going for.

    Sheesh, I don't think I've done a very good job with that sorry!!

    Edit: See a personal trainer ha ha, they are def worth the money and knowing the hard work you are doing is taking you toward your goal is awesome too.
    [/quote]
    You've done a great job! Stop behind so hard on yourself mate



  • Different Schools of thought. Great to have tension on the muscle whilst training it, I'm all for that every now and again but on the flipside when you're showing off to your wifes hot mates hows strong you are compared to their pussy fiances/boyfriends etc by throwing rocks around it's basically "fuck form, lift as fast and quickly as possible"........

    on a completely different level the worlds strongest men ( on that link on another thread ) aren't particularly "ripped" ( well, some less than others ) but get where they are by eating a fucken shitload, having awesome genetics and power/technique/strength....none of them would bother with the lift slow stuff I wouldn't imagine.



  • [quote name='MN5' timestamp='1360649424' post='343469']
    Different Schools of thought. Great to have tension on the muscle whilst training it, I'm all for that every now and again but on the flipside when you're showing off to your wifes hot mates hows strong you are compared to their pussy fiances/boyfriends etc by throwing rocks around it's basically "fuck form, lift as fast and quickly as possible"........

    on a completely different level the worlds strongest men ( on that link on another thread ) aren't particularly "ripped" ( well, some less than others ) but get where they are by eating a fucken shitload, having awesome genetics and power/technique/strength....none of them would bother with the lift slow stuff I wouldn't imagine.
    [/quote]
    Plus juice, don't forget the juice.



  • There science as i understand it, behind varying the tempo (time taken) of the eccentric (the lowering) and concentric (the lifting) movements is about what muscle fibres (fast twitch or slow twitch) are being targeted.

    Worth reading into and discovering for yourself



  • Variation is the key I think. And to keep you interested, change all the time. Some more variations on that slow etc. When the bar touches your chest, let it sit there for a count of 3. Pause press our trainer calls it. Dumbell press is ideal for this, and the smith machine.

    And Hooroo, you can lift as heavy as you like and low reps or high reps, you are NOT going to get hugely muscular by accident. Unfortunately, it does not work like that. You'll lose weight, and SEE your current muscles, but they ain't going to pop out like Arnold overnight! Which is super stink!! What'll happen to you is you'll look lean and muscular when you BF% starts to drop below 20%.



  • and who gives a fuck what other people are lifting. Do YOUR weights, do your form correctly, and your body will change. Let the swinging dick brigade run around posing like arses doing their 1 set every ten minutes...



  • Yeah man, exactly. I have no shame so don't mind that I am doing light weights properly. It's such a bigger burn feeling.



  • [quote name='BartMan' timestamp='1360703913' post='343644']
    and who gives a fuck what other people are lifting. Do YOUR weights, do your form correctly, and your body will change. Let the swinging dick brigade run around posing like arses doing their 1 set every ten minutes...
    [/quote]
    hey, MN5 seems like a decent guy, lets cut him some slack aye?



  • God I love the fern



  • [quote name='mariner4life' timestamp='1360723553' post='343720']
    hey, MN5 seems like a decent guy, lets cut him some slack aye?
    [/quote]

    At least I actually do something pal, not like you "Aw I live in Queensland, it's too hot to exercise!!!"

    bitch.



  • don't hate me because i am secure enough not to have to talk about my "guns" every 5 mins.

    Back on topic, based on this thread, i have started mixing it up. Some slow sets, some with fast up and slow down, and some just fast. I find it doesn't affect the weight i lift, but i definitely feel the difference in the muscles as they work (i think, or i could be imagining it).



  • [quote name='mariner4life' timestamp='1360728923' post='343739']
    [b]don't hate me because i am secure enough not to have to talk about my "guns" every 5 mins.[/b]

    Back on topic, based on this thread, i have started mixing it up. Some slow sets, some with fast up and slow down, and some just fast. I find it doesn't affect the weight i lift, but i definitely feel the difference in the muscles as they work (i think, or i could be imagining it).
    [/quote]

    You're confusing me with Bart. He couldn't go five minutes in Welly without coming round to pinch my weights.



  • you even call your balls "weights"? You're obsessed.....



  • you 2 need to get a room!


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