Weight Lifting - Slow Rep or Fast

LeggyKettleBabe

I am new to weight training. I have seen people do really fast hard reps and then some people do slow controlled reps.

I am trying to build up my strength and endurance. Right now I am doing 10 set 15 reps at the lower weights using slow reps.

Any advice is appreciated.

I did just finish my first month and I have lost bout 2 inches and 9lbs doing weight machines and cardio walking (i walk bout 30 miles a week).

I can tell my strength is increasing b/c im up to 40lb weights on most of the machines.

Nelski

I think(but I'm no expert) that slower, controlled reps will be better for strength. Faster reps with lower weights might be good for muscle endurance.

btdublin

Although most people won't know why they do it fast or slow, FAST will improve POWER so useful for sportspeople or training for a specific thing. SLOW is better for STRENGTH (note: this is different to Power!) and therefore usually SIZE.

For strength and endurance I would definitely concentrate on SLOW. Very Slow! Will do wonders for your workout. Count to 3 or 5 seconds on your moves up and again on the down. Very tiring = good for you!

Good luck!

Altruista75

I did the 90 day ChaLene Extreme lifting program and she concentrated on slow controlled reps! I loved that program so if you're looking for something to follow, you may want to look into it!

BAMFMeredith

Although most people won't know why they do it fast or slow, FAST will improve POWER so useful for sportspeople or training for a specific thing. SLOW is better for STRENGTH (note: this is different to Power!) and therefore usually SIZE.

For strength and endurance I would definitely concentrate on SLOW. Very Slow! Will do wonders for your workout. Count to 3 or 5 seconds on your moves up and again on the down. Very tiring = good for you!

Good luck!

That's exactly what I do, slow controlled reps with very heavy weight. I do maybe 8 reps max (3 sets) of each strength exercise, but I use the heaviest weight I can, and do it nice and slow. I've DEFINITELY seen results too! Good luck!

LeggyKettleBabe

Thank you to everyone that replied to me. It was most helpful. Slow reps it is.

wellbert

Depends on the movement. A squat should always go down slow, but coming up quick is great.
if you squat down quick, you aren't really working.

blsdhands

I am new to using free weights and my Personal Trainer emphasizes correct form and full range of motion. He told us that if we dont have the correct form and we cut the movement short we are not working the intended muscles and we are cutting ourself short. So we work on ensuring we are always using correct form and we complete the move over speed.

lickmybaconcakes

A difficult one for me to answer ; on the contration part of the lift e.g lifting a dumbell I lift it medium pace and on the negative part ( lowering the weight) I do it fairly slow.