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Rep speed=gains?

7707mutt Posts: 7,686 Joined: 2002/06/18	2003/08/14, 09:17 AM Most of you have seen them in the gym, you know those that are lifting a weight and are going so fast they look like they are in fast forward. Have you ever reallt y looked at them? Most of them have little or no muscle. Now am I saying that do fast reps is not to be done? NO. There is a time for them. But most of the time yous ee the fast rep being used because they are trying to lift to much weight. I just like most have used the fast rep at times. But since Jan 1st I wanted to really add some muscle. SO I decided to play with my rep speed. I will use Bent Rows as this was one exercise that I always caught myself going to fast. I started out witha weight that I could get easily 10x. I then made sure to count 3-4 sec pulling it up and 3-4 letting it down. It took so much more out of me to do that. With in a month I noticed more "lat spread" and amazing thickness to my back. So I applied this to all my exercises and with in 6 months I have added 14-20 Lbs of lean muscle! I added traps to my body for the first time by going heavy and slow with the shrugs. My biceps went up 3/4 of and inch (biceps is another one where you see a lot of too fast reps). My chest my most hated bodypart actually gained some real definition. All in all it is best to go slower and gain quality or lifting to much and shooting yourself out of good gains! -------------- Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
richardjst Posts: 410 Joined: 2002/07/13	2003/08/14, 09:26 AM So what did your arm routine look like? -------------- If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/08/14, 09:33 AM I added hammer curls to it, but mainly I did barbell curls, preacher dumbbell curls, hammer curls, alt. Dumbbell curls. I went as heavy as I could staying in the 8-10 rep range with great form and I slowed it down a notch or too. Also I would change the order I did those exercises. One week I would do bbcurls first the next week I would do preacher curls....it was all about change. -------------- Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/08/14, 09:35 AM One thing I forgot is that I grow very easily, and I ate a huge amount of protein. -------------- Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/08/14, 01:01 PM Great advice mutt. I tend to 'nag' hubby about slowing down his reps too. -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills