Why I Care SO Much About Rep Speed. (FAST vs SLOW)
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Date: 2024-12-02
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Comments and reviews: 20
jefferyjimson8574
Home workout routine
Day one: chest, triceps, side delts, & legs
Day two: back, rear delts, traps, biceps, forearms, & abs
Concentric (lifting) part of exercise should be explosive and have intensity to activate fast-twitch muscle fibers which are not activated as much going slowly and these contribute most to muscle size (and squeeze contraction.
Eccentric (lowering) part of exercise can be prolonged and controlled instead of letting the weight drop because more muscle is torn in the eccentric part.
Non-effective reps are non-difficult reps which do not build muscle and are used to get to difficult reps which do build muscle called effective reps. To save time by doing less non-effective reps have a rest between sets of around 30 seconds.
Failure: cannot do any more reps in a set. Each set going to failure then doing multiple drop sets by lowering the weight and going to failure again, at end of each drop set doing partial reps (half reps) to failure and at end of last drop set doing pulses (mini reps) (imagine the muscle being like a balloon and trying to blow it up with short fast breaths, then repeat waiting five seconds and doing more reps.
Day one: chest, triceps, side delts, & legs
Chest
Upper chest: incline dumbbell press
Inner chest: single arm cable pulley system or resistance band crossovers (keep elbow bent, drop set single dumbbell hex press incline or flat bench (strongly squeeze hands together)
Mid and lower chest: dip station leaning forward to target lower chest (can be weighted: dumbbell held by feet, dipping belt, or weighted backpack, drop set leg supported dips
Press ups using bars/ handles, drop set kneeling press ups
Triceps (can be a superset)
Cable or band push downs (bar attachment, for band drop sets can use lighter bands and or stand nearer to the door
Cable (two ropes gives length) or band kickbacks (leaning forward and pulling down behind body, drop set dumbbell kickbacks
Dip station in upright position to target triceps or can also be done off the side of a bench, drop set leg supported
Side delts
Dumbbell lateral raises, drop weight when no longer reaching horizontal to keep full range of motion
Legs
Dumbbell squats, and or single leg dumbbell split squats, next leg day wide (sumo) dumbbell squats for inner quads
Dumbbell, kettlebell, or barbell glute bench bridge (hip thrust belt can be used to hold weight)
Band hamstring curls using ankle straps with D rings, quad extensions can also be done, to target inner quads have feet together and flare out knees Or instead of band hamstring curls, Nordic curls can be done using a Nordic curl door anchor (a stick can be held to assist)
Single or double leg dumbbell or kettlebell calf raises (standing on a platform increases range of motion)
Day two: back, rear delts, traps, biceps, forearms, & abs
Back
Neutral grip pull ups (can be weighted, drop set close grip cable or band lat pulldown, next back day wide grip pull ups and pull down
Bent-over dumbbell row (elbows tight to body pulling them back to lower back, can also be done seated and row high for more upper back, or can also be done leaning back with cable or band
Rear delts & traps
Cable (two ropes) or band face pulls (can raise hands in the contracted state to also target lower traps, drop set with rear delt dumbbell flies, or band reverse flies
Dumbbell shrugs (can retract shoulders back and down to target lower traps, superset with seated or incline bench bent over (kelso) shrugs to also target lower traps
Not doing front delts because they get worked on chest press and dips and so can be overworked
All of these exercises can also be done as a circuit instead of in order
Biceps (first two can be a superset)
Dumbbell curls
Dumbbell cross-body hammer curls
Bicep concentration curls, drop set can use opposite hand to assist lift the weight
Forearms
Forearm exerciser (front and back) (using two saves time and allows equal amount without need to count) (quick pulses brings forearms to failure quickest, can also be done with dumbbells using same movements
Abs & obliques
Cable or band crunches, drop set weighted crunches
Reverse crunches (can have ankle straps attached to band or weight); or floor or bench knee tucks; or hanging leg/ knee raises (last two can hold dumbbell with feet)
Cable (standing (handle) or kneeling (rope) or band oblique crunches, drop set oblique crunches (on back or side) (can be weighted, or lying, seated, bench, or hanging leg raises but twist legs to each side (corkscrews)
Finish with a few circuits of unweighted crunches, reverse crunches, and oblique crunches
Repeat from day one
Legs and abs could also be done as a day three instead of two
Neck: press hands against front, back, and sides of head one at a time and push head into hands, or lay on bench or bed with head over end and lift head up and down on each side and a weight plate can be held to head to make it harder
Running: Asics RunKeeper app is good and free
reply
Home workout routine
Day one: chest, triceps, side delts, & legs
Day two: back, rear delts, traps, biceps, forearms, & abs
Concentric (lifting) part of exercise should be explosive and have intensity to activate fast-twitch muscle fibers which are not activated as much going slowly and these contribute most to muscle size (and squeeze contraction.
Eccentric (lowering) part of exercise can be prolonged and controlled instead of letting the weight drop because more muscle is torn in the eccentric part.
Non-effective reps are non-difficult reps which do not build muscle and are used to get to difficult reps which do build muscle called effective reps. To save time by doing less non-effective reps have a rest between sets of around 30 seconds.
Failure: cannot do any more reps in a set. Each set going to failure then doing multiple drop sets by lowering the weight and going to failure again, at end of each drop set doing partial reps (half reps) to failure and at end of last drop set doing pulses (mini reps) (imagine the muscle being like a balloon and trying to blow it up with short fast breaths, then repeat waiting five seconds and doing more reps.
Day one: chest, triceps, side delts, & legs
Chest
Upper chest: incline dumbbell press
Inner chest: single arm cable pulley system or resistance band crossovers (keep elbow bent, drop set single dumbbell hex press incline or flat bench (strongly squeeze hands together)
Mid and lower chest: dip station leaning forward to target lower chest (can be weighted: dumbbell held by feet, dipping belt, or weighted backpack, drop set leg supported dips
Press ups using bars/ handles, drop set kneeling press ups
Triceps (can be a superset)
Cable or band push downs (bar attachment, for band drop sets can use lighter bands and or stand nearer to the door
Cable (two ropes gives length) or band kickbacks (leaning forward and pulling down behind body, drop set dumbbell kickbacks
Dip station in upright position to target triceps or can also be done off the side of a bench, drop set leg supported
Side delts
Dumbbell lateral raises, drop weight when no longer reaching horizontal to keep full range of motion
Legs
Dumbbell squats, and or single leg dumbbell split squats, next leg day wide (sumo) dumbbell squats for inner quads
Dumbbell, kettlebell, or barbell glute bench bridge (hip thrust belt can be used to hold weight)
Band hamstring curls using ankle straps with D rings, quad extensions can also be done, to target inner quads have feet together and flare out knees Or instead of band hamstring curls, Nordic curls can be done using a Nordic curl door anchor (a stick can be held to assist)
Single or double leg dumbbell or kettlebell calf raises (standing on a platform increases range of motion)
Day two: back, rear delts, traps, biceps, forearms, & abs
Back
Neutral grip pull ups (can be weighted, drop set close grip cable or band lat pulldown, next back day wide grip pull ups and pull down
Bent-over dumbbell row (elbows tight to body pulling them back to lower back, can also be done seated and row high for more upper back, or can also be done leaning back with cable or band
Rear delts & traps
Cable (two ropes) or band face pulls (can raise hands in the contracted state to also target lower traps, drop set with rear delt dumbbell flies, or band reverse flies
Dumbbell shrugs (can retract shoulders back and down to target lower traps, superset with seated or incline bench bent over (kelso) shrugs to also target lower traps
Not doing front delts because they get worked on chest press and dips and so can be overworked
All of these exercises can also be done as a circuit instead of in order
Biceps (first two can be a superset)
Dumbbell curls
Dumbbell cross-body hammer curls
Bicep concentration curls, drop set can use opposite hand to assist lift the weight
Forearms
Forearm exerciser (front and back) (using two saves time and allows equal amount without need to count) (quick pulses brings forearms to failure quickest, can also be done with dumbbells using same movements
Abs & obliques
Cable or band crunches, drop set weighted crunches
Reverse crunches (can have ankle straps attached to band or weight); or floor or bench knee tucks; or hanging leg/ knee raises (last two can hold dumbbell with feet)
Cable (standing (handle) or kneeling (rope) or band oblique crunches, drop set oblique crunches (on back or side) (can be weighted, or lying, seated, bench, or hanging leg raises but twist legs to each side (corkscrews)
Finish with a few circuits of unweighted crunches, reverse crunches, and oblique crunches
Repeat from day one
Legs and abs could also be done as a day three instead of two
Neck: press hands against front, back, and sides of head one at a time and push head into hands, or lay on bench or bed with head over end and lift head up and down on each side and a weight plate can be held to head to make it harder
Running: Asics RunKeeper app is good and free
reply
markomsky
I understand everybody tends to lean on slow reps, and they are good I've been doing them for years, but once you discover fast approach you enter a whole different dimension! Fast twitch type muscles, hitting a bunch of group muscles, stimulate testosterone, nervous system light up as a Christmas tree, feel alive again, plyometric isometric and combinations with strength and explosiveness I mean its a whole another level. As Jeff always said train like an athlete and for functionality, I am 40 years old and since i started doing this i feel like 20 years old again. Listen imagine you are laying down and you need to get back up. Would you rather contract you abs to lift your upper body, shift weight hips so you can use your legs and stand up, or you rather use all of your muscles instantly and spring back up, this nervous system type of training is a game changer for me. Im still doing slow and hypertrophy for some recovery lol but im hooked on this
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I understand everybody tends to lean on slow reps, and they are good I've been doing them for years, but once you discover fast approach you enter a whole different dimension! Fast twitch type muscles, hitting a bunch of group muscles, stimulate testosterone, nervous system light up as a Christmas tree, feel alive again, plyometric isometric and combinations with strength and explosiveness I mean its a whole another level. As Jeff always said train like an athlete and for functionality, I am 40 years old and since i started doing this i feel like 20 years old again. Listen imagine you are laying down and you need to get back up. Would you rather contract you abs to lift your upper body, shift weight hips so you can use your legs and stand up, or you rather use all of your muscles instantly and spring back up, this nervous system type of training is a game changer for me. Im still doing slow and hypertrophy for some recovery lol but im hooked on this
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athleanx
I started lifting weights around 12 years old, so my method of training has changed soo much throughout my life.
I have mostly agreed to everything Jeff has said, when it comes to ways of exercising, but that is because anything is better than sitting down all day playing video games. So wether you do fast or slower reps is up to the individual, but from my personal experience, the time under tension from slower reps did help myself in gaining better results.
Now that i am in my mid 40's, i do less heavy weight lifting, and focus on more cardio and light weight exercises instead, as my joints can't handle the heavy loads well anymore, but i still prefer the slower reps to this day.
reply
I started lifting weights around 12 years old, so my method of training has changed soo much throughout my life.
I have mostly agreed to everything Jeff has said, when it comes to ways of exercising, but that is because anything is better than sitting down all day playing video games. So wether you do fast or slower reps is up to the individual, but from my personal experience, the time under tension from slower reps did help myself in gaining better results.
Now that i am in my mid 40's, i do less heavy weight lifting, and focus on more cardio and light weight exercises instead, as my joints can't handle the heavy loads well anymore, but i still prefer the slower reps to this day.
reply
alexandermayer2026
Your assumption that fast reps mean bad form is totally wrong. Fatigue causes bad form, not necessarily speed, especially in machines which tend to help with form. When your muscles can’t go anymore, you are maxed out. The type of fatigue that comes from slow reps goes way beyond muscle fatigue. Slow reps cause the kind of anxiety like putting off staining your deck. Fast rep fatigue is more energizing and promotes coming back for more. Fast reps provide cardio. And fast reps promote dynamic motion for those of us who are involved in movement sports. I’ve tried it all. The progress is the same and prior limits are exceeded by all methods.
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Your assumption that fast reps mean bad form is totally wrong. Fatigue causes bad form, not necessarily speed, especially in machines which tend to help with form. When your muscles can’t go anymore, you are maxed out. The type of fatigue that comes from slow reps goes way beyond muscle fatigue. Slow reps cause the kind of anxiety like putting off staining your deck. Fast rep fatigue is more energizing and promotes coming back for more. Fast reps provide cardio. And fast reps promote dynamic motion for those of us who are involved in movement sports. I’ve tried it all. The progress is the same and prior limits are exceeded by all methods.
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hcl8836
At this point it starts getting ridiculous everybody and every new study says something different. Cant take this serious anymore. I am doing controlled and fairly slow reps until i can’t make a proper rep anymore because it feels the most stable and prevents injuries the best. Dont care if there is something that can (maybe) bring some percentage more gains because having no problems with joints and tendons is what matters in the long run.
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At this point it starts getting ridiculous everybody and every new study says something different. Cant take this serious anymore. I am doing controlled and fairly slow reps until i can’t make a proper rep anymore because it feels the most stable and prevents injuries the best. Dont care if there is something that can (maybe) bring some percentage more gains because having no problems with joints and tendons is what matters in the long run.
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Jack_Smith_Yes
Always fast! if you can handle move the weight slow, that's means more weight needs to be added to make effective the set. The slow motion in power lifting is just a physics effect, as it's says is power, an explosion. The same in bodybuilding just choose proper exercises and executions. It move slow because is a heavy load, this is not cardio.
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Always fast! if you can handle move the weight slow, that's means more weight needs to be added to make effective the set. The slow motion in power lifting is just a physics effect, as it's says is power, an explosion. The same in bodybuilding just choose proper exercises and executions. It move slow because is a heavy load, this is not cardio.
reply
fringbabyross4718
My strength and size has gone through the roof since I’ve started slowing down, controlling the weight, and being mindful. It’s night and day difference. I’m 48 now. I wish I knew all this back in my 20s. Also Jeff’s face pulls have helped me develop my best bench press numbers. Jeff knows his shit. He’s helped me very much!
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My strength and size has gone through the roof since I’ve started slowing down, controlling the weight, and being mindful. It’s night and day difference. I’m 48 now. I wish I knew all this back in my 20s. Also Jeff’s face pulls have helped me develop my best bench press numbers. Jeff knows his shit. He’s helped me very much!
reply
Stormbringer81
An easy distinction I've discovered is that it's going to depend on where your muscle is at, I think. More often than not I can really fatigue my muscle doing some slow reps. Othertimes, it's like it doesn't seem to be working. So, then I'll have to hit fast reps and fatigue them that way. It's a very interoceptive judgement
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An easy distinction I've discovered is that it's going to depend on where your muscle is at, I think. More often than not I can really fatigue my muscle doing some slow reps. Othertimes, it's like it doesn't seem to be working. So, then I'll have to hit fast reps and fatigue them that way. It's a very interoceptive judgement
reply
KrunoslavStifter
This feels like when vice need to fill in quota of videos but had no original ideas for years, so they kept throwing darts at the wall full of bad click baits to see what sticks until the drudgery of having to make yet another generic video for next week. Does Jeff have a ex-Vice guy writing scrips for these videos or what
reply
This feels like when vice need to fill in quota of videos but had no original ideas for years, so they kept throwing darts at the wall full of bad click baits to see what sticks until the drudgery of having to make yet another generic video for next week. Does Jeff have a ex-Vice guy writing scrips for these videos or what
reply
jimmcfarland9318
I remember a Swim Gym, which relied upon centrifugal resistance - the faster you pulled (say triceps or lats) the more resistance you got. Our pool had one.
There was no eccentric activity, but this machine was a killer! They also had a squat machine of a similar type.
You could adjust the starting tension, too.
reply
I remember a Swim Gym, which relied upon centrifugal resistance - the faster you pulled (say triceps or lats) the more resistance you got. Our pool had one.
There was no eccentric activity, but this machine was a killer! They also had a squat machine of a similar type.
You could adjust the starting tension, too.
reply
abhishekvaid8103
Slow reps means time under tension. The more time under tension means more muscle tear and more gain if done within a decent balance and not overdone. I have learnt this from Jeff throughout the years. That's the core of the teachings that I have received watching his videos.
reply
Slow reps means time under tension. The more time under tension means more muscle tear and more gain if done within a decent balance and not overdone. I have learnt this from Jeff throughout the years. That's the core of the teachings that I have received watching his videos.
reply
KurgansDad
Had a stroke last year. Had to relearn how to walk, talk, type, ride motorcycle. Started Jiu-jitsu this year. It's great therapy; both kinds. Turning 60 in a few months; working up to 60 reps of crunches, push-ups, squats, lat pulls, 4way lunges, and 1 mile of 'run' per day.
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Had a stroke last year. Had to relearn how to walk, talk, type, ride motorcycle. Started Jiu-jitsu this year. It's great therapy; both kinds. Turning 60 in a few months; working up to 60 reps of crunches, push-ups, squats, lat pulls, 4way lunges, and 1 mile of 'run' per day.
reply
wilarz89
The focus is on control, which tends to involve slow cadence reps. A rep that lasts 6 to 15 seconds is ideal for MMF. There is really no good reason to do fast reps unless it is for sport, and it does come with higher risks. You don't need to lift fast to be fast.
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The focus is on control, which tends to involve slow cadence reps. A rep that lasts 6 to 15 seconds is ideal for MMF. There is really no good reason to do fast reps unless it is for sport, and it does come with higher risks. You don't need to lift fast to be fast.
reply
rudro5784
Fast and explosive if you are an athelete, but it comes with some injury risk too.
Slow for hypertrophy and safety, comes with the risk of being kinda tight and slow
Yes both will build muscle
(Source: dunno man lot of shorts and lot of jeff's video)
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Fast and explosive if you are an athelete, but it comes with some injury risk too.
Slow for hypertrophy and safety, comes with the risk of being kinda tight and slow
Yes both will build muscle
(Source: dunno man lot of shorts and lot of jeff's video)
reply
gerihuginn
A lot of what holds lifters back from muscle growth is their apprehensiveness to progress. Lifting heavy makes you feel good about where you’re at but lifting lighter with terminator-like poise is best for optimal muscle growth.
reply
A lot of what holds lifters back from muscle growth is their apprehensiveness to progress. Lifting heavy makes you feel good about where you’re at but lifting lighter with terminator-like poise is best for optimal muscle growth.
reply
Tony-gl6bc
3 seconds/ 3 seconds in pull workouts and 2 seconds/3 seconds in push. I feel this is the fastest method in muscle growth and strength that I’ve tried so far but most important you have to work your brain with it (concentrate)
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3 seconds/ 3 seconds in pull workouts and 2 seconds/3 seconds in push. I feel this is the fastest method in muscle growth and strength that I’ve tried so far but most important you have to work your brain with it (concentrate)
reply
Dannyjones1
I've personally found slow reps, both concentric and essentric to be the best. Because I've done both as part of a study over 6 week periods and was proven that slow, significantly built the most muscle. Hope this helped.
reply
I've personally found slow reps, both concentric and essentric to be the best. Because I've done both as part of a study over 6 week periods and was proven that slow, significantly built the most muscle. Hope this helped.
reply
hyugahyuga3761
You Are Stronger Than You Think’ by CrypticLore isn’t just about testosteroneit’s about improving your overall health naturally. The advice in this book is simple and effective, and it really works
reply
You Are Stronger Than You Think’ by CrypticLore isn’t just about testosteroneit’s about improving your overall health naturally. The advice in this book is simple and effective, and it really works
reply
jameskropp8033
As someone that does powerlifting and has a personal trainer certification, I can tell you that rep speed varies between what your goal is when you work out at the gym. Quality is better than quantity.
reply
As someone that does powerlifting and has a personal trainer certification, I can tell you that rep speed varies between what your goal is when you work out at the gym. Quality is better than quantity.
reply
luismiguel69able
i dont seem to benefit from slow eccentrics. but to be fair, i dont think I've ever Tried fast ones. My concern is all big dudes I see at the gym go quickly. Skinny guys like me go slowly. Wierd.
reply
i dont seem to benefit from slow eccentrics. but to be fair, i dont think I've ever Tried fast ones. My concern is all big dudes I see at the gym go quickly. Skinny guys like me go slowly. Wierd.
reply
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