Fast lifting

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    Sep 22, 2011 11:40 AM GMT
    I've noticed a bit of a plateau happening until this past Monday.
    I was late getting to the gym that included traffic from hell and was trying to get my workout in.
    I was always told to do your reps in a slow and contoled manner but today I was hammering them out as quick as I could.
    The next day WOW, it was like the first month of working out. My muscles really felt it and in a good way.
    So I did a search and couldn't find anything but how does the rate of your reps affect your muscles...........anyone?
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    Sep 22, 2011 1:19 PM GMT
    It's probably just from the change. Most Bodybuildings know that every so often one must change things up in order to get progress. Well its not just changing what exercises you do but also the rep speed, rep range and exercise order. By changing any of these things after months of doing the same thing it should help you to overcome plateaus.

    Then again I'm still fairly new to lifting, only been doing this for a little over a year, so maybe some more experienced people have a better opinion.
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    Sep 22, 2011 1:55 PM GMT
    wolverinecub86 saidIt's probably just from the change. Most Bodybuildings know that every so often one must change things up in order to get progress. Well its not just changing what exercises you do but also the rep speed, rep range and exercise order. By changing any of these things after months of doing the same thing it should help you to overcome plateaus.

    Then again I'm still fairly new to lifting, only been doing this for a little over a year, so maybe some more experienced people have a better opinion.


    This is spot on.. weather it be lifting for sports, body building or just personal any time you hit a "plateau" you should change up your work out...Muscle memory is real and as your muscles get used to the repetition of your work out progress slows..
  • jim_sf

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    Sep 22, 2011 2:15 PM GMT
    Fast reps can develop explosive power in sports - jumping, starting to run, etc. It's also good to get some variety in the workout from time to time, both to avoid burnout and to keep challenging the muscles.

    Just keep things under control; it's weightlifting, not weightthrowing, and if you use a machine then it shouldn't look like a desperate life-or-death struggle.
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    Sep 22, 2011 2:25 PM GMT
    jim_stl saidFast reps can develop explosive power in sports - jumping, starting to run, etc. It's also good to get some variety in the workout from time to time, both to avoid burnout and to keep challenging the muscles.

    Just keep things under control; it's weightlifting, not weightthrowing, and if you use a machine then it shouldn't look like a desperate life-or-death struggle.


    LOL, I get it
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    Sep 22, 2011 3:10 PM GMT
    I love a fast intense workout with high reps and moderate wieght. Different builds react to different types of training, and I think that enjoying the kind of workout you do is more important than people realize. I used to do a 1 1/2 to 2 hour session and was miserable - too many rest periods and too many sets with heavy wieghts.
    Now I'm in and out in about 45 mins to an hour and drenched in sweat when I get finished. The short intense workouts leave me feeling energized for the rest of the day
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    Sep 22, 2011 3:21 PM GMT
    Hmm if I can get as big as jawrhed doing fast reps with med weight maybe I should switch my workouts up. Doing my 6-8 rep sets w heavy weight does take a long time. I am always drenched in sweat after the gym tho, even have a pic on here showing just how drenched lol.
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    Sep 22, 2011 4:56 PM GMT
    @ "muscle confusion":

    #BroScience


    That said, changing up routines and targeting different combinations of muscle groups seems to help generate growth.

    But then again becoming a mass monster ain't my specific goal so YMMV...
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    Sep 22, 2011 5:17 PM GMT
    The guru for explosive lifting is Chad Waterbury

    He's a regular contributor to the T-Nation website and his major book is Huge in a Hurry.

    And now, gratuitous pic.

    Waterbury250x_20110908.jpg
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    Sep 22, 2011 5:32 PM GMT
    i think it's good to not only switch up your workout but to make sure you don't focus in just one area. just doing low reps of heavy weight will put on mass but it won't give you explosive, fast twitch muscle that's more useful. i think that's why crossfit has been so successful. you spend plenty of time on lifting heavy weights but you're also doing timed workouts with weight to develop speed and power together.

    however, i think it all depends on what kind of body you want. if you want to be huge, stick to high weight/low rep but if you want a leaner, more athletic body, doing speed work with weight pays huge benefits.

    and, of course, always be careful of your form.