Slow Reps Vs Fast Reps - Which is Better for Building Muscle?

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Should you go fast or slow on your reps? Does it make any difference for building muscle? Learn about rep speeds and time under tension and find out if it's worth changing up your speed!
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Picturefit on RU-vid! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
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Опубликовано:

20 окт 2016

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Комментарии : 2,9 тыс.

@JayRose619 7 лет назад

slow on the way down, explode on the way up. full extension. start light, work your way up slowly. simple

@ReverseJuxtapose 7 лет назад

jay619 nice

@stanbroastman791 7 лет назад

pretty much

@Jack-rk7jc 7 лет назад

That's just a mix between explosive reps and negative reps. You'll barely be able to lift anywhere near as heavy just doing conventional reps.

@Jack-rk7jc 7 лет назад

Ciaran Doyle That's yet again just an alternate method of repping, which contributes nothing to gaining strength. Maximum time under tension is only recommended for bodybuilders, because it only builds hypertrophy.

@josemaciel8348 7 лет назад

jay619 you smart

@VladCaoeen 7 лет назад

"And that girl you try to avoid making eye contact with in the mirror" AH THIS GUY GETS US

@PictureFit 7 лет назад

Mirror bro

@SaiKiran-mq6ux 4 года назад

@evehead713 3 года назад

@@PictureFit oh no

@Qo0_0 3 года назад

Summon

@TheKinji789 2 года назад

@@Qo0_0 re-summoned

@SeraphimCramer 2 года назад

As someone with some previous shoulder issues, I'd say the most important part of going slowly & controlled on the negative portion is reduced risk of injury. Keeping your muscles doing the work as you come down means less pressure on your joints, vs. just letting gravity take over & having your body weight slam down on them.

@armandodemiguel7989 Год назад

I was about to write this same comment. I have a shoulder injury (That still hurts, after 5 years) because when i was 19 i tried egobenching 100kgs too soon. Anyways, i dont really do 5 second eccentrics, but yes i do 2-3. Enough to feel in control.

@qondara1403 11 месяцев назад

no one said you should slam the weight down. you could still go fast and controlled, than slow and fatigue quicker.

@igfatherhoodfortruth2.014 10 месяцев назад

@@qondara1403no such thing as fast and controlled. The faster you go the less control you have…

@qondara1403 10 месяцев назад

@@igfatherhoodfortruth2.014 what, you can still go “fast” yet have control. The term fast is relative.

@borderhopper2148 10 месяцев назад

@@armandodemiguel7989So fast or slow?

@danrudy7529 2 года назад

Typically bodybuilders will recommend doing a slower, controlled eccentric movement, mixed with an explosive upwards movement. This allows you to control the rep and get your twitch muscles activated. That being said, if your stabilizer muscles arent up to the challenge, and youre shaking like a leaf, then the weight is too heavy. Stay safe! 👍

@deskmat9874 10 месяцев назад

You are absolutely right. The biggest problem I have with the videos from this channel is that he never seems to give a definite answer in the end, even asking the viewer at the end what they think is better as if everything he just said was just a suggestion

@lamp7746 10 месяцев назад

@@deskmat9874Yeah it really pisses me off too dude. Glad I’m not the only one.

@curseofsasuke 9 месяцев назад

And if you’re lifting too heavy you are breaking form, and if you’re breaking good form, you are losing gains. Hard gainer here, realizing this changed me.

@curseofsasuke 9 месяцев назад

@@deskmat9874it really depends on what you’re going for. Using all encompassing word like “better” is taboo. It really depends on what your goals are. And if working out the “better” way burns you out, and you stop all together, was it really better for you to lift that way in the end? Having caveats to conclusive evidence is wise because you can see multiple outcomes whereas the fool would say this is the only way to lift, it’s the best! Words like the fool’s are evidential of a narrow mind.

@carbugnov1952 7 месяцев назад

Fast reps wear joints cartilage quickly especially with old people. Cartilage doesn't regenerate.

@Davyen 7 лет назад

My reps are so fast, that I count them like 1, 2, 5, 10, 20, done.

@damianlee5285 7 лет назад

Davyen lmfao

@TheGoldenHawky 7 лет назад

Mr DuckFace But at least he knows how to use grammar.

@darrielanthony144 7 лет назад

HawK Ben hahahaha! that's what I was thinking!😂

@the5139 7 лет назад

Dudensky damn how come I've never tried that. That's brilliant.

@amindervisevic2674 6 лет назад

Dudensky you must be lifting 10 lb xD or you are very strong...and lifting 30 lbs like that XD

@ThisIsSolution 7 лет назад

TL;DW Both are good. Not exercising is bad for muscle growth.

@Bruh-tw6sc 7 лет назад

ThisIsSolution one guy and one guy only has been diagnossed to have a functioning brain. congratulations you have won an iPhone 7.

@JohnusSmittinis 7 лет назад

But, he still has to pay for earbuds. NO free earbuds.

@francisprevel1 7 лет назад

ThisIsSolution this video is stupid, your muscle dont know how much weight you are lifting.

@sawmaniac12 7 лет назад

ThisIsSolution thx

@sajidanonto5221 6 лет назад

You don’t say

@MikeCola 6 лет назад

For hypertrophy and safety...I like a slow eccentric speed. By lowering the weight slowly, you are in more control (can keep continuous tension on the muscle) and can decelerate the weight safely at the transformation point to change direction.

@kv6101 4 года назад

5:16 let me save your time

@iigoldfemaleii6791 4 года назад

Kyriakos thank youu

@drlovesjc 4 года назад

Kyriakos your the best

@BrokenHeart-wd6lx 3 года назад

Thank you 😝

@akshats599 3 года назад

Thanks

@Edward-ho2bm 3 года назад

@lucianox49 7 лет назад

slow in The negative, fast in The positive💪💪

@rishabhchoudhry5618 7 лет назад

That is the best

@MrSimpleCF 7 лет назад

you can't be "fast" on the positive portion of the movement, if you are fast then the weight you are using isn't heavy so you should drop it and take a heavier weight.

@lucianox49 7 лет назад

well you're right, but I was saying that in The positive, lift with explosiveness, not super slow for 5-10 secs

@lucianox49 7 лет назад

thats what I meant with "Fast" hahaha

@MrSimpleCF 7 лет назад

yup always lift with explosiveness, stay buff bro 💪

@bizzarejelly5818 7 лет назад

I like slow reps because it always feels like I'm hitting the muscle I'm trying to hit when I hit my reps quickly sometimes I feel like the momentum spreads the movement to other muscle groups instead of the one I'm trying to focus on but yeah always go heavy and till you can't squeeze out another rep

@paparito. 7 лет назад

exactly

@onenonlysnorlax8090 7 лет назад

Kaiju Sensei agreed

@austinadkins9113 7 лет назад

Sammy saying to do cheat reps? well I bet he's going to have that cheat physique

@Edwardo160 7 лет назад

Kaiju Sensei exactly 🙂 same of what I always thought. I try to feel the muscle I am working on as much as I can

@nightrixe 7 лет назад

Austin Adkins He means, I think, that if you're aiming for a goal movement of per say 8 reps, per his example, that if you're strugglingfor 6 reps and CANNOT make it to 8 on a conventional/typical movement method to proper proportion the weight distribution to the synonymous muscles unused or angularity to help completely work the muscle within the RoM. Such as when doing lat pulls if you reach your 6th rep and lock out, you could (if maintaining that weight is desired rather than drop sets) lean back and use some of your weight or add your thumb in (if back isolated) to counter a small portion of the load while finishing the set. He is not saying do this everytime nor to use momentum to finish the set for you.

@CaliToTheCrowd 7 лет назад

Literally I LOVE PICTUREFIT!! seriously.... never stop these videos!!!

@LONNiETOWN 7 лет назад

Lifting light weight slowly has really helped me grow muscle lately! I only do it for shoulder and bicep and tricep though!

@JaxBlade 7 лет назад

I always look forward to these videos. They're fun informative and you can tell the work that went into them :)

@TheHighFlys 7 лет назад

Jax-Sensei! Can't wait for the new contingency plan today! :D

@PictureFit 7 лет назад

Thanks Jax. Your vids are great as well man!

@allkinds1069 7 лет назад

agree

@W34RD07 7 лет назад

JaxBlade Fancy seeing you here man!

@ShowTimeAtTheAppllo 6 лет назад

@jaxblade just sub great videos bro

@damianblue2648 7 лет назад

hey picturefit you talk alot about fitness...but the question is....do you even lift brah?

@jorgemarquez8813 7 лет назад

lol

@mhtjabermht 7 лет назад

does it matter?

@CarlosPerez-de3vj 7 лет назад

MHT JABER Yes it matters dumbass who would you be more confident with if you had surgery a surgan or some guy who's never done surgery in his life?

@CarlosPerez-de3vj 7 лет назад

But who did he get the research from? peopel who actually fucking lift weight you think that information just comes up the computers ass?

@CarlosPerez-de3vj 7 лет назад

Jorge Marquez Fucking gibblet heads all of yous

@zyaicob 2 года назад

i really appreciate this channel for answering the questions i've had and gotten a lot of conflicting answers to

@mathewkelley7885 7 лет назад

I have been doing both on a 10 set workout. 1st heavy, 2nd light, 3rd heavy, so on. I've noticed a huge difference in muscle gain and size.

@counterleo 2 года назад

damn you must be spending half your workouts adjusting the weights yeah i do realise this has been 10 years lol

@ottovandenelzen4972 10 месяцев назад

@@counterleomuscles need to rest anyways

@ampstudios 8 месяцев назад

that they do @@ottovandenelzen4972

@zeroa69 8 месяцев назад

Just do super sets. I get the need for a little warmup before going heavy but other then that your wasting time going back n forth

@SuperNiggaFitness 7 лет назад

Explode on positives, control the negative. There you go.

@jahqovich 9 месяцев назад

thanks

@TheGreatslyfer 7 лет назад

I hope this shit is fucking accurate. Too many conflicting advices on bodybuilding.

@matthewat9665 7 лет назад

It ain't man trust me search it up Volume is total bullsht

@feenix1014 7 лет назад

TheGreatslyfer lmfao you think volume does not count ever hear of Progressive overload

@TheGreatslyfer 7 лет назад

Isaiah Barnes Why are you responding to me lol

@cdubb2447 7 лет назад

TheGreatslyfer I am currently finishing up my bachelor's in exercise science on top of painstakingly researching and self experimenting different modalities of bodybuilding principles. This video series is about as accurate as I've come across.

@Lawyer76 7 лет назад

Amen.

@Ravsyd1 7 лет назад

Love this channel. Makes life easier.

@turdfergusonturdferg 6 лет назад

Just found this page and watched a series of videos to try and catch misconceptions or "false" facts. @PictureFit knows what he's talking about! Everything that I've learned in my schooling checks out with this guy's research and he does a REALLY NICE job of fitting a lot of information into small and concise videos. I can say with confidence that anyone looking for information on exercise can trust this channel. Good work.

@PerryBattles 7 лет назад

Slow negative, fast positive, good squeeze at the top :).

@Leo-yn5fx 7 лет назад

Perry B Why squeeze?

@philddlesticks 6 лет назад

hold before negative for 2 seconds

@yorenton 6 лет назад

When is positive and when is negative?

@sameralhamdan7424 6 лет назад

yorenton when pushing against gravity that is postive

@Jose-lf1gs 5 лет назад

u got it

@sc-sportscompilations5753 7 лет назад

I don't think that all of the viewers will even understand what was said in the video so let me explain : Don't lower the weight, keep the weight as it is as long as you have good form and mind muscle connection. Now what you need to do is to lift regularly at the positive portion of the movement, BUT make sure you keep the negative portion of the movement SLOW AND CONTROLLED because you are simply stronger in the negative portion of the movement than you are at the positive portion of the movement. This will insure more muscle growth.

@playstationplaythrough5330 6 лет назад

Fast negatives stimulate muscle growth more. Look for research in pubmed

@nozomi-chan4667 6 лет назад

Yup A quick positive breaks down type II fibers and slow negatives break down type I fibers = more overall muscle growth and strength given proper nutrition and adequate rest

@MrOMarr 6 лет назад

Nozomi-Chan right ? So for a example a tempo of 1-0-3-0 for bicep curls is ideal for what you’re saying right ? And to an extent you can take this exact tempo in almost every other workout and still get the most of the two worlds!? ( positive and negative )

@rhyothemisprinceps1617 6 лет назад

I did as PlayStationPlayThrough suggested and searched on PubMed under the terms 'eccentric velocity hypertrophy' (limited to humans) and a quick scan of the results confirmed what he/she stated - fast is better for hypertrophy.

@norrisorneilia7363 6 лет назад

What is negative and positive movement

@6700adam 6 лет назад

i needed this your channel is PERFECT

@Phil7753 7 лет назад

this channel is so awesome! one video more interesting than the other :) keep it up

@Drunken_Hamster 7 лет назад

Fast up, slow down. Dilemma solved. Maximum efficiency attained.

@djtim06 7 лет назад

Not necessarily, when you lower the weight fast you have to recruit huge amount of muscle fibres in order to slow that weight down at speed and then reverse the movement quickly.

@halher-3033 7 лет назад

found my political twin

@Drunken_Hamster 7 лет назад

I..... Don't know how to respond....... Shit...

@AU24097 3 года назад

Yes

@MrCmon113 2 года назад

@@djtim06 You're bouncing into your joints and back. That is easier at the very least, so I'd expect it to be less hypertrophic, too.

@allanjoarder27 7 лет назад

if faster reps = more weight.. there is a higher probability that you are cheating your movements / exercises and therefore leads to injury.

@imalpha4471 7 лет назад

JorzAllan you are clearly stupid

@allanjoarder27 7 лет назад

Enlighten me captain

@sumsar01 7 лет назад

I think he's trying to say learn proper form and stop doing curls.

@allanjoarder27 7 лет назад

Exactly, this has been avoided in this video. The key is proper form and correctly warming up, which we must take care while weight training. Always put your ego behind before entering the gym.

@PictureFit 7 лет назад

+JorzAllan If the problem is ego lifting, then their problem isnt choosing rep speeds.

@DVSPAZZ 7 лет назад

Never been so confused in my life ...

@jyashi1 3 года назад

Welcome to Bodybuilding

@biteme9869 3 года назад

Here. Your muscles tear apart and get rebuilt. That’s how they grow. But when you introduce tut (time under tension) or slower reps you rip apart those muscles in a more efficient manner making it easier to get more muscle mass.

@danielc5784 3 года назад

Coolkidnow100 GAMING AND MORE! explained it in 20seconds

@jameswittmann1608 3 года назад

Navtej Dhot how u know we body builders and also u ain’t one lol

@epicfighter7653 3 года назад

Same

@saaranshkaul6306 6 лет назад

Good job , talking about facts. Taking everyone opinion into account and not being biased , Great job . 👍

@mhtjabermht 7 лет назад

will American use kg instead of pound anytime soon?

@OrosTheAvengerX 7 лет назад

MHT JABER Will America... No

@savageexpert4935 7 лет назад

MHT JABER no would cost too much money

@xDeeqriz 7 лет назад

MHT JABER will the UK ever start using LBs instead of KG?

@DanielMendoza-qq5pv 7 лет назад

We're rebels bruh

@jonessss 7 лет назад

Will other countries ever realize how much effort, time, and money that would cost anytime soon?

@manvendrasingh4625 7 лет назад

I'm a boxer and I watch all your videos..... Very helpful thanks

@armandodelatorre3261 7 лет назад

Just found this channel. Love it 💪🏼👌🏼

@oscardekrijger2041 5 месяцев назад

just found your channel... love it!!!!

@illusionist1430 7 лет назад

Just to add to this. I typically recommend the 3x1x3 rep pace for those starting out. It helps in building that mind body connection. It allows one to feel the muscle a particular exercise is working while helping to improve form. Once form is established, I will typically go to 1x1x3. That means blasting heavy weight up, stabilizing at the top, then slowly lowering. Everyone has a different opinion. At the end of the day, weight outside of the norm plus calories will lead to the gains or decreases people want to see.

@dergurkenmann7294 7 лет назад

Gymnast are the best example that slower reps and time under tention is a very good way to build muscle. Doesnt matter if the weight is "lighter"

@renanlinard7 6 лет назад

Very helpful channel, excellent job!

@KEN-tg4qy 6 лет назад

This is a very interesting topic. Always keep my mind open.

@reverplusgrand 7 лет назад

These videos are really awesome and informative. I love how it is just illustrations backed with scientific facts covering both sides of the argument rather than a biased egoic bodybuilder proclaiming that their method is the only method. Keep up the fantastic work!

@PictureFit 7 лет назад

Thanks!

@mimiko8577 2 года назад

to summarise it doesn't matter if you're fast or slow it all depends on the amount of reps you do, or depending on the maximum reps your muscles will fail like the ones you feel lost of strength my favourite part of workout ngl. I'm still learning things and new to it I'm thankful for these free informations online, I'm too shy to go to the gym and ask for workout lessons.

@coolnicky3 3 года назад

Awesomeeee channel!!! Keep doing the good work for us! Thanks a lot from India!:)

@jeffreybabino8161 2 года назад

Really like the channel always feel like I always get something out of it great video

@PictureFit 2 года назад

Glad you enjoy it!

@jakemcphee 3 года назад

TUT (Time Under Tension) is very important imrpoves strength and muscle hypertrophy which is what you want. You don’t need to go slow on the way down and explode on the way up but instead stay at the same tempo and slow when training for bodybuilding and hypertrophy.

@user-gm4fr2df9i 3 года назад

4:59 among us caracter just 3 years to early

@mahirhussam5479 2 года назад

Ayuuuu

@Maru_812 2 года назад

Funny 😐

@dieselkingchris7613 6 лет назад

Love your work keep it going😉

@BeyondBorders00 7 лет назад

Great topic to cover so please keep coverage on this subject ⭐⭐⭐⭐⭐

@olkid 5 лет назад

Very informative video. Thank you. I think the crucial thing to long term success in the gym is varied training. Both slow and fast repetitions have their benefits, so do both. A good method to do both simultaneously is explosive (fast) on the way up and controlled (slow) on the way down. Always prioritise good form - even if that means lowering the weight. Happy lifting x

@PuRpL3DrAnKinMYsippy 6 лет назад

I dig the video....especially the last portion about gravity/momentum. Swinging a barbell around (as I see too often) minimizes the amount of work/tension/volume on the muscle. Sure, I might have bounced 250 off my chest for 8 reps, but how much work did my pecs really do? Contrast this with a very strict, though still explosive 225 for 8 reps and it will be the latter bro going home with the bigger pecs. I advise lifting as fast as one can control, meaning you are resisting on the eccentric and still accelerating on the concentric.

@paulkunitsky 7 лет назад

Oh man, that's first ad I consciously clicked on. Those chat stories are cool!

@bryanross1100 9 месяцев назад

When I was playing football, my coach told all of us (especially when doing leg press) to be fast and explosive when pushing the weight, and then to very slowly let it back down. Generally speaking, I've kept to that method ever since. No idea if it's the best way, but that's how I was taught, and it works for me.

@cheeesehh 7 лет назад

can I really grow my calves?

@marcwittkowski5146 7 лет назад

No, that's a myth. #teamnocalves

@cheeesehh 7 лет назад

Marc Wittkowski 😢 😢 😢

@isectoid9454 7 лет назад

err... Is this a joke thread or am I missing something?

@marcwittkowski5146 7 лет назад

It's a joke based on Omar Isuf and his refusal to train calves (he comes from a powerlifting background and rarely, if at all trains calves).

@isectoid9454 7 лет назад

Marc Wittkowski So people in the fitness world have their own memes? fascinating...

@inferiorsinister 5 лет назад

I’ve been doing up by 25lbs intervals on bench and it’s probably the best thing I’ve done. Before I used to go up by 10s. I also stopped my ego and have used 25lb plates more exclusively. 2 plates on each side is 90lbs and I get there faster by going 25lbs. With just 4 25lb plates I’m over the 2 plate benchmark which is 225lbs. It’s made my workout faster by about 15-20mins

@gobstoppper5843 6 лет назад

fantastic video mate, bravo

@PictureFit 6 лет назад

Thanks mate!

@dandudney4146 7 лет назад

Thank you for these videos!

@MyplayLists4Y2Y 7 лет назад

the 5 seconds up / 5 seconds down they mention is somewhat of a strawman. I don't see many people at the gym ever lifting that slow. Most people lift way too fast, swinging weights, not focusing on the contraction, poor form. Getting them to slow down would be a good thing, but 5/5 up/down would be barely moving!

@headlinekid2496 7 лет назад

Tine Woodbe agreed. 5/5 is too slow, but 2-3 second is perfect

@princefancybum4605 7 лет назад

3 second down, 1 second hold at bottom, 1 - 2 second up

@cdubb2447 7 лет назад

Tine Woodbe The importance is the connection to the muscle group. Arnold used a rather moderate tempo, Dorian Yates used an explosive concentric/slow eccentric, Branch Warren lifts nearly as fast as possible. All of them built tremendous amounts of muscle. In other words, there's more than one way to skin a cat. But most individuals at the gym would obviously benefit from slowing their shit down.

@ryann8348 7 лет назад

Going fast doesn't mean using other muscles or momentum. It means contracting as hard as possible until you hit lockout. Whether you do, for example, a curl with a slow tempo or exploding the weight up, nothing should move except the forearm pivoting around the elbow joint. They should look totally identical, except for speed.

@joshjohnston7388 7 лет назад

+Ryan N yeah... the caveat, "with correct form," shouldn't have to be said. if you're doing it wrong, you're doing it wrong!

@zero-to-hero7330 3 года назад

Been training for 3 months now and I'm more confused now than before.

@Dylan-rd7kj 2 года назад

Same here

@swalstar 7 лет назад

Excellent video, thank you!

@laurensgosling8116 6 лет назад

Thanks for the great video!

@nonofurbizness 7 лет назад

Can you talk about importance of rest/recoverydays v.s. going to the gym more or doing cardio in the week?

@SllLVIIUS 7 лет назад

When I work out my legs I can definitely feel this. I tend to do a set on the leg press which is 30 reps for 3 plates and go till 10 reps for 6 plates. I feel it's harder or more fatigue when doing it with lesser reps. Although if I hold it at 6 plates it hurts a lot more.

@lovindc2004 5 лет назад

Excellent Video

@christianlozanoski3035 2 года назад

Thanks for this awesome, informative, to the point video bro

@PictureFit 2 года назад

Thanks for watching

@heparonpepperoni1298 6 лет назад

Love that after all this explanation in the difference between lifting slowly or quickly ends up telling you to just lift with the speed/tempo you are comfortable with 😂

@AU24097 3 года назад

I used to just lift heavy (5X5). But afterwards, I've had much greater strength gains when I took a weight I could control (explode on the concentric portion and control the eccentric portion) and try to do 10 reps of it before progressing to a heavier weight.

@zeroa69 8 месяцев назад

Now take that mentality and work yourself up to the heavy lifting hard n slow. Im to the point where i can easily chest press 200lb 5 times. Explode the lift and slowly down about 4-5 seconds. I do a full body routine followed by an hour on the eliptical or spin bike depending on my knees. 3 days on 2 days off for the past 3 months. After my body acclimated to the routine about a month in my gainz took off. now im genuinely adding 10-15 lbs a week to each excercise. Plus i stopped doing seated rows and use a trx strap, meow my back is feeling better then before. though i went from 160lb rows straight to my fluffy ass 270lb of calisthenics.

@issamissam7219 2 года назад

Thank you 💐, good presentation 🤩

@seanlabla4760 7 лет назад

i love your channel !

@manhartlol6451 6 лет назад

Well I am doing it 3s up -1s up-3s down and I do see increased growth in my muscle as well as increased power. For example over the last 2 months I've started to lift on BP from 120 pounds to around 150 which I believe is a considerable power increase.

@AlejandroGarciaIglesias 2 года назад

This is interesting. I don't know if it makes sense, but I concluded on doing fast reps to engage fast-twitch fibers, and then as the muscle gets fatigued reps slow down automatically engaging slow-twitch fibers and finally fatiguing all of the fiber types. Also, I've read "Fast-twitch fibers can also recruit slow-twitch fibers: endurance training at high-intensity intervals can be effective in improving aerobic power".

@NicoBearon 9 месяцев назад

It doesn’t really like work like this since fast twitch muscle fibers aren’t engaged or disengaged depending on your tempo . But more so depending on what rep range you’re doing to true failure, aka the intensity of your lifts. For example if you’re doing a 1RM then you’d be using your fast twitch muscle fibers. However if you’re doing 50 reps of a given exercise you’ll obviously be using slow twitch ones. So I guess in a way you’re kinda correct but I’d say it’s more so dependent on what rep range you’re working in. Since certain fibers are engaged under certain intensities.

@AlejandroGarciaIglesias 9 месяцев назад

@@NicoBearon thanks for clarifying!

@AlejandroGarciaIglesias 7 месяцев назад

@@NicoBearon So for further clarification, if somebody wants to engage both fiber types in an exercise, would it make sense to start with a heavier weight set in which you fatigue at 3-4 reps, and then lower weight to do a set in which one gets fatigued at 10-12 reps, and then finally do a set of 18-20 reps?

@NicoBearon 6 месяцев назад

@@AlejandroGarciaIglesiassure you could. But there is essentially no point . Engaging muscle fibers is simply a result or something that passively happens when you lift. Whether that be low rep or higher rep, so it really boils down to what are your goals when lifting . If it’s to gain strength, stick to relatively lower rep ranges , if it’s to build muscle , than mechanical tension is the driving factor for building muscles and just train to failure and do it with good form. But training low rep gradually to high rep in one session isn’t optimal for strength or hypertrophy , so I don’t see a point to doing so

@NicoBearon 6 месяцев назад

⁠@@AlejandroGarciaIglesiasbut yes I suppose it would make sense to do it in that order, however I don’t see why you would want to take that approach

@kulik03 7 лет назад

great video, subscribed!

@PictureFit 7 лет назад

Thanks!

@fivedaysfitter5225 7 лет назад

Great Content!

@010dx010 7 лет назад

My calves won't grow why?

@drioustb9182 7 лет назад

You're not doing the right exercise.

@misohungry802 7 лет назад

Plat inum do Calf raises

@sanchirkh6019 7 лет назад

CRIES IN CORNER

@Goinbig 7 лет назад

Plat inum I do sit down calf raises then stand up calf raises. Try moving your feet slightly facing in and some slightly facing out, as well as straight. Focus on those calves more often and they should grow.

@musardus 7 лет назад

Genetics, sorry bro.

@MakhaiX377 2 года назад

I do both slowly and don't count the reps until I feel like I can't go anymore. That's how I know I'm pushin past my limits

@Shinkajo 8 месяцев назад

Not counting reps is kinda dumb though. How do you know if you're progressing then?

@dakimuchi 6 лет назад

I am betting by the end of 2018 you will have over one million subs! You are Great!

@warithmuhammad5234 Год назад

Awesome video

@Russian86 7 лет назад

I find it that it burns more when I do lower weights slower, particularly bench. I've been doing higher weights, but don't necessarily get as much soreness as when I do slow reps with lower weights.

@hellminer3043 2 года назад

Keep it slow fast activates more but is pointless because that only 1-.6 of a second if you keep it slow your mussels will get a lot stronger by keeping time under tension then speeding through them.

@dillonhand57 5 лет назад

I’ve found what works best for me is controlling the weight at a slower tempo for the first few sets, then very fast and explosive on my last few/ last set.

@sudheeshtm324 29 дней назад

Very good information bro

@Wowed45 4 года назад

Thats was really good!!

@vlado2855 7 лет назад

plss do vid about joint pain and how to prevent it

@oafallasjeromea 7 лет назад

just don't smoke too much or don't smoke weed at all

@vlado2855 7 лет назад

tha's the prob i dont smoke i dont drink and i eat healthy

@r.b.4611 7 лет назад

cut all of your joints off, this will solve your problem.

@ewwwt 7 лет назад

+Vlado Tz green vegetables, or one glass of v8 also works just make sure it has spinach. (I prefer vegetables only no fruit because sugar) (make sure to get the low sodium version or you'll need to hydrate with water) one 450mg turmeric capsule. (only curcumin no added bullshit) I do these 2 things every night.(after I punish my body with gym and the things I eat) it's no one day miracle but I have notice less pain/inflammation over the months. (hopefully this cures me soon :))

@vlado2855 7 лет назад

tnx dude

@KeksStarLP 7 лет назад

Which software do you use for creating these pictures/animations?

@mitchellkost1548 7 лет назад

i appreciate your research - thank you!

@TheYellowPixel 7 лет назад

Think I found my new favorite channel

@aryansaxena4978 4 года назад

One technique which really works is changing the rep speed all of a sudden. For instance if you doing a set of 24 crunches. Go real slow for the first 8. And real quick for the next 16

@candanaci9258 2 года назад

gotta confuse em muscles amirite

@AnEnemyAnemone1 2 года назад

typical meathead "science"

@culturedSine2gaming 7 лет назад

I wanna see how this guy looks

@user-lh2xn5iy2p 3 года назад

Love this vid so much. Not confusing at all, the opposite!

@abhishekranjane960 7 лет назад

The thing with the eye contact is so relatable!

@truebluekit 7 лет назад

It would be nice if you could list the studies you're referring to. It's really getting tiresome, hearing "this study said this" and "that study said that", but without actually naming WHICH studies. Let those who are truly interested really understand whether you're for real, or just someone looking for views.

@joshjohnston7388 7 лет назад

yep. troubleshooting studies is a whole thing I love doing. ya gotta cite your sources, man!

@Bruh-tw6sc 7 лет назад

Josh Johnston bull shit

@drunkenek 7 лет назад

truebluekit his sources are in the description of this video

@gersomfrendy1893 7 лет назад

If you're lazy enough to not check the description, I'm pretty sure you're lazy enough to not research it.

@truebluekit 7 лет назад

If you're late to the party, don't make a fuss on things you have no clue about. The info in the description was added later. I always check description boxes before I comment.

@kyletheflameseeker2877 10 месяцев назад

I am a baseball player, specifically a pitcher. I generally train with fast, heavy reps for power production. But there is plenty of times where I need to use slow reps because there are parts of the body like in the shoulder, that require stability not power. Slow reps help to build that stability in muscles that need stability. Both are important in the realm of sports as power and stability are something the large majority of athletes need to succeed.

@PayZet 7 лет назад

this video helped me out for muscle growth!! im new to building and i do 15 × 3 so now i know how to get faster result in a safe way! thanks!

@robs5252 6 лет назад

I use a Tabata timer for my work out. I keep each set to at least 40 seconds in length (time under tension) which works out to be between 15 to 20 reps. I take a minimum 60 second break between each set that I do. I typically do a 1 to 2 second concentric to a 2 to 3 second eccentric pace. I personally find (and I've tried them all) that lowering my weights, higher reps with 40 seconds of TUT with 60 second breaks between each set gives me the best muscle growth results. But it all comes down to personal goals and what you want to achieve (power lifting, muscle building or endurance training).

@bazookabullet101 2 года назад

During a set if it doesn’t feel like I’m getting to failure within my desired rep range, I’ll slow it down to add difficulty and time under tension But ideally I’d aim for a controlled negative, then a fast explosive positive getting close to failure in 5-8 reps

@r.thomasguth2420 Год назад

You really don't have to work to a number, just work each set close to failure. Chose a weight that allows you to work close to the desired number of reps.

@mourishorts 7 лет назад

this is the video i asked about

@mourishorts 7 лет назад

what does gay means?

@bigdawg1586 7 лет назад

Mouri knows do you take it in the back

@mourishorts 7 лет назад

what are u saying I can't only see only dots ... DO U EXIST? ARE U FROM THIS WORLD???

@stevema5280 7 лет назад

+Mouri knows moron

@mourishorts 7 лет назад

thankssss

@taj-007 7 лет назад

bro u r doing a great job .... many people have a problem on RU-vid that they don't understand english well . and you videos are really awesome . everyone can easily enjoy ur videos .don't worry about subscription .i wish one day u will be more popular than C.T Fletcher . just go on .

@PictureFit 7 лет назад

Thanks!

@thecrazymanfromireland 7 лет назад

super video thanks

@edwardcullen3251 7 лет назад

4.06 to get the answer

@RecordsMiguel 7 лет назад

Edward Cullen thank you video way too long

@PictureFit 7 лет назад

5 minute video way too long... Welcome to the new generation.

@edwardcullen3251 7 лет назад

PictureFit lol

@dinothunder629 7 лет назад

this needs to be higher

@edwardcullen3251 7 лет назад

***** higher. WHAT?

@gaara10122 2 года назад

I'm actually considering constructing a workout split comprised of going two times a day. 1st being all Concentric contraction movements. 2nd being Eccentric contraction movements. The idea is that the second time I go to the gym I won't be anywhere near as sore as I usually am, and though I won't be 100% strength/power I should be recovered enough at that point to reap a little more gains.

@derikbarbieri8753 Год назад

how did that work out for you? did you ever do it

@lifeasdev7480 Год назад

@@derikbarbieri8753forget :(

@abedaburisha377 6 лет назад

thank u so much for the vid , could u please make more videos about muscle strength , thanks in advance

@hopittyhop 7 лет назад

Great knowledge

@Dargon818 2 года назад

As a 16 yo who spends most time playing games and watching RU-vid, it's a push to do 4 sets, 10/15 reps with 50lbs. Gotta keep working at it, but all this is good to know 👍 the fact that it's all drawn out by hand is insane tho like dang dude

@alexalvarado767 2 года назад

Great for you bro! I was that kid back then too, you’re gonna be great. Just keep grinding don’t give up you’ll love yourself for it!

@stijnhonigvoort3448 2 года назад

go to the gym bro its waaaayy better than home workouts

@rampageblizzard 9 месяцев назад

What exercise? Bench press? I assumed bicep curls with dumbbells and I was about to say that’s pretty impressive lol

@Dargon818 9 месяцев назад

@@stijnhonigvoort3448 Not everyone can afford gym memberships mate lol

@Dargon818 9 месяцев назад

@@rampageblizzard Multiple types, Squats, Bicep Curls, Bench Press, even tried putting the plates in a backpack and doing push-ups 😆 got to a pretty decent point, then spent the whole winter and this whole summer slacking off and am back to struggling. Motivation is a bitch.