ATHLEAN-X™ - Why I Care SO Much About Rep Speed... (FAST vs SLOW)
In the video, Jeff Cavalier from Athlean-X explores the debate between fast and slow repetitions for muscle building. He explains that both types of reps can be effective if applied correctly. Slow reps are described as 'inefficient' in a beneficial way, as they focus on isolating muscles and increasing time under tension, which is crucial for hypertrophy. Cavalier introduces a technique called 'trap sets' from his Warrior program, where the tempo of reps is gradually slowed down to increase muscle tension and growth. On the other hand, fast reps allow for more body movement and momentum, which can be beneficial if controlled properly. Cavalier warns against using too much momentum, which can lead to ineffective workouts. He emphasizes the importance of the eccentric phase of the lift, where muscles are lengthened under tension, as it is crucial for muscle growth. The video concludes that both fast and slow reps are necessary for a balanced workout routine, combining control and aggression to enhance athletic performance.
Key Points:
- Both fast and slow reps are effective for muscle growth if applied with proper technique.
- Slow reps increase time under tension, crucial for muscle hypertrophy, using techniques like 'trap sets'.
- Fast reps can utilize momentum but must be controlled to ensure muscles, not just body movement, are doing the work.
- The eccentric phase of lifting is vital for muscle growth, as it involves lengthening muscles under tension.
- A balanced workout routine should incorporate both fast and slow reps to enhance overall athletic performance.