Muscle Building and Reps

  • Posted by a hidden member.
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    Aug 02, 2016 11:02 AM GMT
    Howdy men.

    I am relatively new to strength training and muscle building. One thing that I have always heard and read when weight training is to have good negative, that is slow and controlled movements when pushing and pulling your weight around.

    I have noticed that a lot of bodybuilders instead do faster movements on some exercises. What is the thought/advantage of doing this over the slow and controlled technique? I have tried this and notice I get a good pump but am not able to use as heavy weight as my muscles tend to go to failure and then I end of lightening my load.
  • Destinharbor

    Posts: 4369

    Aug 02, 2016 2:33 PM GMT
    Different kinds of muscle fibers. The slow and heavy fibers are the first to feel the work and they also grow the most. So most guys focus on those. The other is called fast twitch muscle and are triggered by what you've seen. The guys doing the fast motion reps have probably seen progress slow so they added some reps to grow the more neglected fast twitch fibers. Just trying to maximize size and performance.
  • Posted by a hidden member.
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    Aug 02, 2016 2:43 PM GMT
    Good form is really important to avoiding injury and it is easier to concentrate on form when doing a slower controlled movement. When lifting heavy you run a greater risk of injury so form becomes really critical. So what you will typically see is guys doing slower reps on heavy weight/ low rep exercises and faster reps on lighter weight/ high rep exercises.

    RE: "Good pump"/ "heavy weights". This is exercising your ego not your body and it is how people get injuries. Put fitness first and don't worry about the whole "good pump" and how heavy the weights are.
  • MuscledHorse

    Posts: 36

    Oct 12, 2016 1:11 AM GMT
    The faster movements are not an every workout thing. As the earlier poster said FORM is king and doing it wrong will yield low gains. That said, the biggest failing I see in weight lifting besides bad form (especially among weight obsessed high school and some college guys) is a lifting routine that is, well, routine. Monday is national chest day, tuesday leg day and so on with the same stuff done over and over. A routine routine is the fastest route to stagnation of growth becasue your body quickly adapts and knows what's coming. Changing up your routine keeps the muscles working to grow and adapt to new challenges. I can safely say my trainer and I have never done the same routines week over week. Different body parts have bene done on different days and the exercises we've done on say, a back day, for instance, are different order, sets, reps, etc. Some times we have focused on endurance and done lighter weight at higher (and often faster paced) reps while other times (and more often) we do heavier weight at lower reps to build strength--you need both of these to grow.