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Offlinetopdog82
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Slow reps versus fast reps?
    #22173849 - 09/01/15 12:37 PM (8 years, 4 months ago)

Due to some spinal injuries, lack of money for a gym membership, and just pure general interest, I have started a bodyweight only program on and off for a series of months now

My question was, what are the effects of slow reps versus faster reps?

For example, if I did 5 pushups, 5 very slow pushups with a hold at the top and the bottom, and 5 plyometric pushups, what goals/results would I achieve with variation?


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OfflineThe Moose
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Re: Slow reps versus fast reps? [Re: topdog82]
    #22173865 - 09/01/15 12:40 PM (8 years, 4 months ago)

Slow makes them harder reps. You take your time it makes sure to trigger all of the muscle really well and you'll notice you get a slow ache when you do them really slow and really controlled.

Fast on the other hand helps build more stamina and endurance for the muscle. You'll be able to whip reps out but you feel the hot fast burn when you're doing em.

They're both good for you it does help to switch them up though.


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Offlinemakaveli8x8
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Re: Slow reps versus fast reps? [Re: The Moose]
    #22173887 - 09/01/15 12:45 PM (8 years, 4 months ago)

fast = high stress and will make your body unbalanced muscle wise.  better to do them slow to work all your muscles which will create a more balenced body which will make your tendons and joints better supported


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InvisiblehTx
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Re: Slow reps versus fast reps? [Re: topdog82]
    #22173890 - 09/01/15 12:46 PM (8 years, 4 months ago)

when I used to lift, I found much faster and greater gains once I began "exploding" off my lift..meaning faster reps seemed to yield better results in the way of strength and speed.

SLower reps I imagine would help build stamina.


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Offlinemakaveli8x8
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Re: Slow reps versus fast reps? [Re: hTx]
    #22173894 - 09/01/15 12:48 PM (8 years, 4 months ago)

the reason faster reps appears to give faster results is because your working a much smaller muscle group so you build up the muscle in just one area and you get a 'bulge' forming.  there's actually youtube video's of this where people teach you how to focus on doing this and of course the people in the video look retarded because they have one big bulge with tiny shit everywhere else


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OfflineThe Moose
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Re: Slow reps versus fast reps? [Re: hTx]
    #22173896 - 09/01/15 12:49 PM (8 years, 4 months ago)

Quote:

hTx said:
when I used to lift, I found much faster and greater gains once I began "exploding" off my lift..meaning faster reps seemed to yield better results in the way of strength and speed.

SLower reps I imagine would help build stamina.




I find slow down and an explosive push is a good combo.

IE on bench you slowly lower the bar then put it up as fast as you can.


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Offlinetopdog82
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Re: Slow reps versus fast reps? [Re: The Moose]
    #22173915 - 09/01/15 12:52 PM (8 years, 4 months ago)

Quote:

hTx said:
when I used to lift, I found much faster and greater gains once I began "exploding" off my lift..meaning faster reps seemed to yield better results in the way of strength and speed.

SLower reps I imagine would help build stamina.



Quote:

makaveli8x8 said:
fast = high stress and will make your body unbalanced muscle wise.  better to do them slow to work all your muscles which will create a more balenced body which will make your tendons and joints better supported



Quote:

The Moose said:
Slow makes them harder reps. You take your time it makes sure to trigger all of the muscle really well and you'll notice you get a slow ache when you do them really slow and really controlled.

Fast on the other hand helps build more stamina and endurance for the muscle. You'll be able to whip reps out but you feel the hot fast burn when you're doing em.

They're both good for you it does help to switch them up though.



Huh. The answers are a little conflicting

I want to go for slower reps, as it is a little more like a "meditation" aspect to the workout. and I like that

I think they both have positives. The question is, what are those positives?

slow reps = time under tension
fast reps = more twitch fibers?, more endurance/stamina

Logically, I want to say slow reps would build more stamina and endurance


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Offlinetopdog82
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Re: Slow reps versus fast reps? [Re: The Moose]
    #22173916 - 09/01/15 12:53 PM (8 years, 4 months ago)

Quote:

The Moose said:
Quote:

hTx said:
when I used to lift, I found much faster and greater gains once I began "exploding" off my lift..meaning faster reps seemed to yield better results in the way of strength and speed.

SLower reps I imagine would help build stamina.




I find slow down and an explosive push is a good combo.

IE on bench you slowly lower the bar then put it up as fast as you can.



I guess I will do this. This way I get the best of both worlds


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OfflineRobZombie68
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Re: Slow reps versus fast reps? [Re: topdog82]
    #22174377 - 09/01/15 03:05 PM (8 years, 4 months ago)

Slow concentrated heavy reps build muscle.  Light fast reps for cutting weight and hardening, you won't gain much size.

If you want to build muscle and only using body weight, do reps as slow as possible, once the burn sets in, your muscle doesn't know if you are lifting 50 or 200 lbs, so make sure to take every set to failure i.e. until you cannot possibly do one more rep.


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Offlinetopdog82
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Re: Slow reps versus fast reps? [Re: RobZombie68]
    #22174574 - 09/01/15 03:57 PM (8 years, 4 months ago)

Quote:

RobZombie68 said:
Slow concentrated heavy reps build muscle.  Light fast reps for cutting weight and hardening, you won't gain much size.

If you want to build muscle and only using body weight, do reps as slow as possible, once the burn sets in, your muscle doesn't know if you are lifting 50 or 200 lbs, so make sure to take every set to failure i.e. until you cannot possibly do one more rep.



This response makes the most sense

But also in regards to bodywieght; the goal is to do things like one arm push-ups and one arm pull-ups. This would actually mimic about 200 lbs on ur muscles. Just saying

And I also do sets to failure and keep reps in the 3-8 range. If I can do more, I switch to a harder variation of that excercise


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Offlinetwighead
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Re: Slow reps versus fast reps? [Re: topdog82]
    #22174587 - 09/01/15 04:00 PM (8 years, 4 months ago)

You mostly just want to pump the most steel you can


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InvisibletheRAPeutic
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Re: Slow reps versus fast reps? [Re: twighead]
    #22174593 - 09/01/15 04:02 PM (8 years, 4 months ago)

slow and controlled


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Offlinetopdog82
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Re: Slow reps versus fast reps? [Re: twighead]
    #22174597 - 09/01/15 04:02 PM (8 years, 4 months ago)

Quote:

twighead said:
You mostly just want to pump the most steel you can



As I said earlier in the first post, I can't do a lot of lifts due to a spinal injury. I have already built a fair bit of muscle from body weight. Doing muscles ups, one arm push-ups and one arm pull-ups actually gets pretty hard. I would say it's as effective if not more effective than weights. The issue is that the lower back work is kind of missing

I say this as someone who hit the gym and did but compound lifts 3-5 days a week for about 1-2 years


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OfflineHerbologist
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Re: Slow reps versus fast reps? [Re: topdog82]
    #22174606 - 09/01/15 04:06 PM (8 years, 4 months ago)

I think you're better off doing some research somewhere else.  Not that nobody here knows, but like you said you're getting conflicting answers.


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Offlinetopdog82
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Re: Slow reps versus fast reps? [Re: theRAPeutic]
    #22174625 - 09/01/15 04:10 PM (8 years, 4 months ago)

Quote:

Herbologist said:
I think you're better off doing some research somewhere else.  Not that nobody here knows, but like you said you're getting conflicting answers.



I am getting coflicting answers elsewhere too :/

Quote:

theRAPeutic said:
slow and controlled



I am just going to do slow and controlled. It seems more intense and logical


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OfflineHerbologist
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Re: Slow reps versus fast reps? [Re: topdog82]
    #22174648 - 09/01/15 04:16 PM (8 years, 4 months ago)

Out of shape, slow and controlled will be better for your joints and tendons anyways.  You'd be better off working up to fast paced reps unless you have a good warm up routine which is really important too.


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Offlinexbloodwhipx

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Re: Slow reps versus fast reps? [Re: Herbologist]
    #22174669 - 09/01/15 04:21 PM (8 years, 4 months ago)

I always go slow on the descend and explode upwards.


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Offlinetopdog82
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Re: Slow reps versus fast reps? [Re: xbloodwhipx]
    #22175512 - 09/01/15 07:58 PM (8 years, 4 months ago)

I think I will do slow and eventually have the goal of going slow on the descending portion and fast on the ascending


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InvisibleKrishnaDreamer
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Re: Slow reps versus fast reps? [Re: topdog82]
    #22175742 - 09/01/15 08:42 PM (8 years, 4 months ago)

Fast builds explosive power, but also relies on momentum to move weight. Slow reps build muscle and endurance and work all of the target muscle groups and stabilizing muscles, as well as joints and tendons.


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OfflineThe Moose
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Re: Slow reps versus fast reps? [Re: KrishnaDreamer]
    #22175814 - 09/01/15 08:59 PM (8 years, 4 months ago)

When I say "fast" I do assume there is a great degree of control. Please don't be mr I throw my whole body into a curl etc that gets you injured.


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Offlinetopdog82
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Re: Slow reps versus fast reps? [Re: KrishnaDreamer]
    #22176093 - 09/01/15 09:55 PM (8 years, 4 months ago)

Quote:

The Moose said:
When I say "fast" I do assume there is a great degree of control. Please don't be mr I throw my whole body into a curl etc that gets you injured.



Well the question was specifically bodyweight excercises. So rarely would I get injured
Quote:

KrishnaDreamer said:
Fast builds explosive power, but also relies on momentum to move weight. Slow reps build muscle and endurance and work all of the target muscle groups and stabilizing muscles, as well as joints and tendons.



I figure the slow reps look more like my type of thing. In addition, Im told time under tension builds muscle


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