30 Seconds SummaryDoes Rep Speed Really Matter?
- Rep speed refers to how quickly each phase of an exercise is performed, impacting muscle volume, metabolic stress, and muscle damage.
- Using slower tempos can decrease the volume of weight lifted but may increase the total volume by allowing for more reps at a lighter weight, though effectiveness varies.
- Studies suggest explosive lifting tends to foster better muscle adaptations compared to very slow tempos due to higher force, power, and time under tension.
- Slow eccentrics can be beneficial for muscle damage and technique, especially during heavy lifts, where control is vital to prevent form breakdown.
- While super slow training can enhance 'muscle feel' and has some benefits for older adults, it is generally less functional and effective for strength training.
- Rep speed shouldn't be the primary focus, but varying tempo can be a useful tool in training programs to maintain progression and overload, especially in accessory exercises.
Biolayne
Mike Samuels
