What is the Best Rep Speed?

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You may have heard advice from fitness experts in news articles, or magazines that your body needs a “level-up” every now and then. This means that your workout reps and intensity need to be increased.

Why do we need a level-up? Because your body won’t be challenged if it’s already used to the exercises. That said, you won’t gain anything if it’s the same workout, with the same reps over and over.

Varying the speed of your reps can do the trick, too. But is slow better than fast? Or fast is better than slow? What is the best rep speed? Know the answer in this article on Flex Online:

Rep Speed: Fast vs. Slow

DEFENSE

A slow, steady, and controlled tempo is safer and best for stimulating muscle hypertrophy.

PROSECUTION

Lifting too slow reduces the amount of weight that can be used and thus limits ability to add weight and make continued gains. Read more…

See, they have their own uses. Slow tempo is great for lighter loads while fast tempo is for heavier loads. If you want to know more about their differences, their pros and cons, read on in this article on Shape Fit:

Repetition Speed – Benefits of Lifting Slow vs Lifting Fast

Today’s article is all about one of the easiest and simplest ways to breathe new life into your strength training routine. This topic is all about speed. Or more accurately, using a variety of repetition speeds or tempos to wake up sleeping muscle fibers. Read more…

Lastly, if you want to maximize your overall growth, use these tips on Muscle and Performance as your guide:

The Perfect Rep Speed for Growth

From the first day you picked up a dumbbell, you’ve been told to keep your rep speed under control, and I’m not about to tell you any differently here. But what exactly is “under control,” especially knowing what we do about the importance of varying rep speeds. (Think slow negative reps.) So if your routine could use a shake-up, a little change of pace will do the trick. Read more… 

So what is the best rep speed? It depends on what you want to achieve.

Slow reps allow for more focus. Fast reps trigger your maximum strength. It’s your choice, really. But make sure not to focus on just one speed – alternate them! Your body needs the challenge.

Aside from the change in reps, speed and intensity, your body also needs to be fuelled by healthy foods. Eat more greens! And don’t forget to ditch the fast and processed foods that mess up with your system!

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