I know that for some exercises (i.e, crunches), you want to perform them fairly slowly.
My question is whether you should apply this to everything, or if it's just a matter of style or preference. Super slow 5 second reps, or a normal rhythm?
What would you recommend? Also keep in mind that I'm a relative beginner.
Depends on your goals.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
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I pefer slow because I can focus on form. Especially on DB's. It's too easy to cheat on some exercises.
Now on machines like the the hack squat sled, I would like to go fast because the form is pretty much impossible to cheat on.
Another thought is...if you can go fast, you aren't using enough weight.
What about YOU being more specific about your goal?
By example, I often train for strength, and when doing a set of 3 reps or so, I will do a controlled eccentric and I will push with as much power as I can on the concentric: the bar won't move very fast anyway, being heavy for me.
Usually bodybuilding --> slower and strength in general --> faster but that's not a strict rule. Of course there are exercises that just can't be done slowly.
I'd say slow that way you're muscles are doing the work and not the momentum.
It depends on your goals.
If you are playing football, for example, you wanna to squats and other things faster. You want fast power.
If you want size, I would contend that you should do BOTH. I know that some of the old "fast twitch" muscle fibre stuff has encounter some debunking, but according to the theory, there are different constituent muscle fibre types, and hitting your muscles with different forms of movement (such as speed) can develop the different kinds and increase overall mass.
BB: My goals are in my journal on this site, but to reiterate, I'm trying to become more muscular than I am now. I don't have a set weight goal -- for now, I'd like to be 160 at 10% or less bodyfat by this time next year. (I weigh 156 atm. My body composition is definitely not where I want it to be.)
Originally it was set for end of this year but with a mending fractured heel, you could say that that goal got a little sidetracked. :P
Anyway, I'm just interested in hearing what people recommend and what they do, and from that, I'll formulate my own course of action.
As for my ultimate goal, I'd love to be 200+, but these things take time, so I'll just settle for a more manageable goal of 160/10% now.
PS. What is a "controlled eccentric" and a "concentric"?
you should always vary your training, no matter what your goals are.
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If it doesnt make dollars, then it doesnt make sense
I never knew how skinny I was untill I started gaining a little weight
I usually do strength training mainly. I incorporate isometrics for certain exercises w/a lower weight to ensure I dont get an advantage due to momentum (i.e rows, pulldowns, CG pulldowns, reverse fly's), also its excellent for improving form.
Last edited by AllUp; 04-30-2004 at 01:54 PM.
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Carefull what you go fast with, you can get injured as well if you get out fo form. I personally prefer slower than faster.
"Color outside the lines"
since i'm training for sports, I usually go slow when lowering the weight, and try to explode upwards when i lift the weight
Name: Addison , Height: 6'0"
Weight: 173 lbs, Location: Toronto
Bodyfat: 8.4%, Age: 18
Bench: 205lb x 2
Squat: 275lb x 4
Deadlift: 305lb x 1
Chins: 20 pronated, 5 w/ 50lb db
As of 5/03/2005
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I trian explosively rather than fast.
my exprience - joined gym 10 years ago, 6 1/2 years hard weight training exprience.