Slow reps vs Fast reps: Time under tension
How fast/slow should you go?Furthermore, slow rep supporters emphasize on going slower especially at the eccentric portion of the exercise which helps tear the muscle and activates recovery satellite cells that are crucial for muscle growth.Slow reps increase the amount of time your muscles are under load (TUT: Time Under Tension). Increasing TUT helps promote growth which makes sense because placing your fibers under longer tension results in fatigue & thus increases growth. Longer contraction times caused by slow reps restricts blood flow & cutting out the blood circulation increases the build up within the muscle at work which establishes a bigger pump along with an increase in lactic acid which also promotes muscle growth.
Despite all of that, TUT does not provide the best benefits since greater TUT means you have to reduce your weights. Lets take the bicep curl as an example; if you can lift a maximum of 10 kg at a conventional pace for exactly 8 reps, would you be able to do the same amount of reps with that same 10 kg at a much slower pace (say 5 seconds up and 5 down)? Definitely not.
Two things dictate muscle growth effectiveness:But lowering the weight to 7 kg to be able to do the same 8 reps and 3 sets at a slower pace would give us a total work volume of 168.1) Going as close to muscular fatigue (failure) as possible. Studies consistently show that the higher the volume of work, the bigger your muscle gains are going to be.2) Increasing total work volume (Reps × weights × sets). Lets go back to our bicep curl example using the 10 kg for 8 reps at, say, 3 sets. Total work volume here would be equal to 240.Slow & fast reps will most likely use all muscle fibers, however at faster reps: not only will you be able to lift heavier, but you will also recruit more muscle fibers, simultaneously, to exert greater force.
Lesson learned: Even though slow reps will recruit all your muscle fibers, fast reps are going to recruit them all simultaneously. Slower reps = lower weights = less gains. *Tips: Incorporate your eccentric reps in your last few fast reps. This way you get the benefits of both ends of the spectrum.
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