Recently we posed the question to our members whether we should be lifting our weights in slow or fast repetitions. The majority of our audience responded with the answer ‘slow’ but just what is the difference. Here we look at the best way to get the most out of your weights training.
To understand this fully we must first remember is that the best approach is a mixed approach. After four weeks of a training plan your muscle memory has adapted to your workout routine, so change it! Changing it also freshens it up and keeps it mentally stimulating.
So some days we may want to lift fast and other days we may want to lift slow; this needs to be planned into our training. In order to think about speed we need to break the lift down into different stages, this helps us to keep a good technique and avoid injury. There are four aspects to a lift to consider when we thin about speed:
- The positive lift (actual lifting)
- The pause after the lift
- The negative lift (lowering the lift)
- The pause at the end
Now you have the stages of the lift nailed we can start to put times against them. An example of this could be 16 Reps of Overhead Presses at a speed of 3030. This would mean 16 Reps of 3 second positive lift, 0 second pause, 3 second negative lift and o second pause, so straight into the next rep.
By using these numbers we are able to have a workout that is a lot more precise and tailored for us. All good.
Slow lifting will generally stimulate muscle growth and bulking, which is great, but at some point you need to refine and define the muscles. This is where the faster repetitions come in. So three weeks of slower lifts for one muscle group followed by a week of faster lifts for the same group will build, and define muscle better than lifting alone.
As you can appreciate, weights need to be added according to individuals ability and strength. If you would like further advice on your lifting technique, gym plan or are interested in realising some personal fitness goals then why not speak to one of our PT’s?
We have membership that starts from just £14.99 a month, over 100 classes a week, and state of the art equipment. No excuses, just results… www.i-motiongym.com/join
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