Weight Lifting: Hard & Fast vs Slow & Steady

x_JT_x

There is a gentleman at my gym who works out the same day and time as I do. He's caught my attention because of his work out pace. It is fast and furious. No matter which machine or body weight exercise he does (such as pushups) he does the reps as fast as he can.

I'm working with an extremely knowledgable trainer who watches my workouts. One of the comments he makes to me periodically are that my lifts are smooth and at a nice even pace. When I was working with a physical therapist to begin re-building muscle strength he made a point of telling me that the negative movement (for example: during bicep curls the lowering of the weight back to the starting position) should be as slow and controlled as the upward movement to keep the muscles engaged. This makes sense to me.

So then I'm curious. Why would someone speed through a work out like that? I don't think it's a time contraint. He's generally there as long as, or longer, than I am. From what I can see from watching him (and I'm certainly no expert) is that he is sacrificing full range of motion for speed. Is there some benefit to such a fast pace?

Sarauk2sf

Some people try to get their calorie burn up during weight lifting - possibly that is the reason.

IMO, weight training is for body comp and should have nothing to do with how many calories you are burning otherwise you will not get the full benefit.

Controlled and steady is the best way to go - you get more time under tension which is beneficial and you do not risk sacrificing form.

Sometimes people do speed work, which is a valid technique to help power for lifting - but this does not sound like it is the case in this situation.

x_JT_x

Thanks, Sara! I wondered what his reasoning could be. He doesn't appear to have a lot of body fat from what I can tell. I also never see him doing any cardio work though so maybe he is trying to combine the two in some fashion.

sijomial

Perhaps he is training for a sport where explosive power is the main (or only) consideration?

I once watched Allan Wells (1980 Olympic 100m champion) train at my gym and it was all 100m sprint, crash out 10 incredibly fast reps on the weights, 100m sprint, crash out another 10 reps on another machine (or barbell, or bodyweight exercise...), another 100m sprint. Over and over again.

Or it could be that the guy in your gym doesn't have a clue what he is doing!!

Go on - ask him.

Sarauk2sf

Perhaps he is training for a sport where explosive power is the main (or only) consideration?

I once watched Allan Wells (1980 Olympic 100m champion) train at my gym and it was all 100m sprint, crash out 10 incredibly fast reps on the weights, 100m sprint, crash out another 10 reps on another machine (or barbell, or bodyweight exercise...), another 100m sprint. Over and over again.

Or it could be that the guy in your gym doesn't have a clue what he is doing!!

Go on - ask him.

That was a blast from the past - I remember following Allan Wells back in the day!

Yep - I mentioned speed work for lifting, but it is also a form of functional training also for other sports - where explosiveness is needed - but that is usually not fast on the negative though.

ScottishMrs

Some people feel like it does more for them because it makes them burn more afterwards. My husband has decided that he likes to work out like that lately. He doesn't sacrifice his full range of motion for it though. He was doing slow and steady like I do when I lift but he wasn't hurting much afterwards so he felt that it wasn't doing much for him and decided to switch it up. I don't know if it does any real good or anything though.

x_JT_x

Interesting. He is an older gentleman (easily in his 50's) so while the need for specific speed training may have validity, I tend to think that isn't the case with him. You never know though I suppose.

Maybe I'll work up enough nerve to ask him on Monday. He doesn't work with a trainer but does his own thing so I don't know if my trainer would have an answer or not.