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exercise rep speed
Posted: Tue Nov 15, 2011 6:38 pm
by thomask
doing dips and squats slower is what charles atlas says. sometimes we do our reps to fast just to get more reps.a good rule is 3 seconds down and 3 seconds up. then you will see how many reps it takes to get a good workout.
Re: exercise rep speed
Posted: Wed Nov 16, 2011 6:46 pm
by emfermi
It is true that Mr Atlas advises to do the movements slowly. But I guess it all depends on what are your short term goals. If you are going after strength only, doing slow reps and much rest in between is the way to go. If on the other hand, you favor hypertrophy, a fast under total control tempo is best. Or you could combine and perform two reps for strength (2 seconds up&down and 1 second in the finish/starting positions without straining and plenty of rest in between the two sets) and then as many sets you can manage with good form using around 80% of your max reps of the strength sets as maximum reps and with 30-45 seconds rest in between sets.
Example
1st Set (strength): 20 reps
2nd Set (strength): 18 reps
Hypertrophy Sets: As many sets trying to hit 16 reps (between 5 and 10 sets)