Fast Reps Vs. Slow Reps: Best Rep Speed? скачать в хорошем качестве

Fast Reps Vs. Slow Reps: Best Rep Speed?

► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram:   / sean_nalewanyj   Facebook:   / seannalewanyjofficial   GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan... TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions... -------------------------------------------------------------------------------- Free 28-Day Fast Mass Building Plan: http://www.SeanNal.com/28-Day-Mass-Plan -------------------------------------------------------------------------------- Video Summary: The Best Rep Speed For Muscle Growth And Hypertrophy http://www.SeanNal.com/articles/train... Wondering how fast to perform reps in order to maximize your size and strength gains? Should you perform fast reps or slow reps? Does it even matter? The issue of ideal rep tempo for size gains is actually very straightforward, and here's how to go about it... Optimal Rep Speed For Mass: There are two basic phases to each repetition that you perform: the concentric and the eccentric. The concentric is the "lifting" portion, such as the pressing movement in a bench press or the pulling up motion of a chin up, while the eccentric is the "lowering" portion that follows. When it comes to the concentric, the best rep speed for building muscle effectively is to simply move the weight with as much force and power as you can while still maintaining proper form. Don't bother assigning a set rep tempo here; just press the weights as hard and fast as you can while maintaining complete control. For the eccentric, the proper rep speed will be slower since your muscles are about 2.5 times stronger on this portion of the exercise. As an overall guideline, my suggestion is to lower the weight in about 3-4 seconds under strict control. If you go slightly faster it's not a big deal, but just aim to lower the weight under full control rather than letting gravity do the work. The eccentric is a very important phase for inducing muscle damage, so don't overlook this. So, to sum up the issue of how fast to do reps on each exercise at the gym... The best rep speed for mass and hypertrophy is to perform the lifting portion as fast and explosively as possible, and to lower the weight under strict control in 3-4 seconds.