Fast Reps to Build Muscle
One variable that is overlooked by
most bodybuilders is repetition speed. Most trainers will advise their clients
to go slow and steady. This means you're contracting the working muscles with
as much force as possible.
Although this is good advice, you
still have the potential to achieve more from your workouts, to get seriously
ripped and attain a lean physique. This is possible through using “fast rep
workouts”, moving from a slow to a fast method of training through your whole
Fast Should I Rep?
The speed of each rep workout is
determined by the number of reps and the weights being lifted. Another factor
is the fatigue level on the muscle that's being trained. Most reps are done in
a controlled and slow manner, around two seconds for the negative and two
seconds for the positive.
As you lift heavier, there is more
muscle fatigue and with this, the positive rep will normally take longer while
the negative rep accelerates as if you're dropping the weight. In general, the
typical speed for every rep is about three to four seconds. However, you need
to move out of your comfort zone and workout at a faster speed than the normal
three to four seconds per rep for two main reasons -
you complete the positive element of your reps faster than one second, you
activate your fast-twitch muscle fibres to a greater degree. These muscle
fibres produce the most muscle force or power. They produce the greatest
strength and have the highest growth potential, which ultimately is what we're
looking to exploit.
slow-twitch fibres, are the other type of muscle fibres that are mainly
involved during slow reps. Although they have a higher endurance capacity, they
have a slow growth rate, which means results will be slower than with the
fast-twitch muscle fibres.
Power of Speed
rep workouts increase the speed at which your muscles can move a certain
weight. The quicker you can move a weight, the more power you possess. Power is
extremely important when it comes to muscle growth with fast rep workouts as
you need explosive power to lift the weights quickly. Therefore, once you
increase your overall power, your strength will also increase significantly.
You'll be able to push and lift heavier weights at faster speed, which
translates to more muscle fibres being activated, therefore more growth.
to various studies, the best method for fast rep workouts is picking a weight
that you are able to lift for around 30 reps, and with this method you should
only do three to five reps per set with that weight. Although it might seem too
easy to produce any significant results, it is important if you want to keep
fatigue levels low.
you are working out with fast reps and then you do too many, you are bound to
compromise your speed. On top of that, it might lead to injuries. Use explosive
power to perform each rep and ensure that you finish the positive rep as soon
as possible. In a controlled and slow manner, return the weight to its starting
Fast rep workouts are the perfect
trick if you want to see faster results in muscle growth. It activates
fast-twitch muscle fibres that have a higher potential of growth. The idea is
to set your weights in such a way that you can complete a selected set as fast
Whilst I'm an advocate of fast rep
workouts I'm also aware that this is all you should do to obtain your ultimate
goal. Personally I'd do one of two
things, either a) run the fast rep workouts as a cycle, like you would for
bulking or cutting, or b) run this type of training in parallel with your
normal lifting routine of heavier weights for less reps, thus giving you the
benefits of both methods – strength, size and power!
Kevin Hodges founded the Crazy Gain
website just over a year ago with the goal to make its visitors stronger,
fitter and healthy people. Making a
change isn't a short term decision, it's a lifestyle choice that you have to
put effort into to make it work. For
many, supplements play a big part of training and recovery so why not make sure
the products you choose are as clean and healthy as possible?
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