fast or slow reps for weight loss

In some situations, however, faster weight loss can be safe if it's done the right way. It can be frustrating when your plan works for a while, and then just seems to stop. So they might lose weight, but only to become a smaller and weaker version of their former selves. After pausing at the top (isometric phase), you lower the weight slowly to the starting position, which represents the eccentric phase. Here’s an example: Squats: 5 sets of 5 (25 total reps) x 150 lbs = 3,750 lbs in total volume. Best reps for muscle strength: low reps with heavy weights, best to stick within the 3 – 8 rep range. I have started weight training, will I benefit from slow reps or fast? High Reps Vs Low Reps: Fat Loss. 20 min treadmill. For example, when doing a biceps curl, the concentric phase happens when you curl the dumbbell up towards your shoulders. You can find a visual explanation of TDEE below [1]: The speed at which you lift weights can affect the results that you get when it comes to strength training and muscle development. Performing “super slow” or slower repetitions may help improve your lifting form and decrease the risk of injury, according to Robert Kennedy’s MuscleMag.com. Losing weight very quickly has been linked to a slightly higher risk for gallstones in past research. The customer’s stress from that alone probably burned more calories than a set of squats. How slow is slow? When will I get to see results? She holds a Bachelor’s of Science Degree in Exercise Science and a Master's Degree in Counseling. OPENING ARGUMENTS DEFENSE Muscle tissue is composed of slow- twitch and fast-twitch fibers. People believe that the burn they feel after doing high reps (more than 12 reps) means fat … In the case of low reps, you’ll probably burn more calories per rep, but with high reps you might burn more calories per set. If general weight loss is your goal and not as focused on gaining muscle mass, keep the load light and rep range high (16–20 reps). High Reps Vs Low Reps – Fat Loss. In a recent study, participants were put into two groups: one group did heavy lifting while the other group did cardio. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. to 1 1/2 lb. For bodybuilders, activating fast-twitch fibers is most important for muscle growth. Muscle burns fat four times more efficiently than the fat you have on your body. i've asked a few different people at anytime fitness this question and i've gotten different answers so i figured i'd do some research in this thread and ask which is better fast reps or slow reps? Now fast weight loss is usually achieved through following an extreme diet which advocates for a calorie restriction of 800 calories or more. used as a substitute for professional medical advice, But, rest assured, it happens to almost everyone, and we have answers for what to do if keto weight loss seems slow. For each exercise, the combined resistance of the dumbbell weight and the band strength should allow you to complete 8 reps to start. The material appearing on LIVESTRONG.COM is for educational use only. I wish that was a joke, but when I was selling cars they took forever to get the paperwork sent back so people could pick up their new cars. Iron Addict 07-28-2004, 04:49 AM #11. scott_donald. Gabe Johansson and GainsWithGabe.com is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. The bottom line is this: You will benefit from strength training with both tempos. For example, if you do nice and slow reps, you’ll actually burn more calories per rep, but your set will contain less reps. On the other hand, if you do fast reps you’ll burn less calories per rep, but you’ll be doing more reps with the same weight. On the other hand, the main benefit of lifting reps at a faster tempo is that you can perform more reps or use a heavier weight than you can with a slower tempo. The general consensus is that slow and steady is better than rapid weight loss — but let’s examine the pros and cons of each. Super-slow can build 50% more muscle in 10 weeks than regular weightlifting. This simple formula gives you a daily volume, and when compounded over a week, a weekly volume. Advertising. It’s based on the amount of weight you’re lifting, multiplied by the number of reps, multiplied by the number of sets. Perform high-intensity interval training 2–3 times per week to stimulate fat loss. ... (1-2 seconds to lift and lower the weight) with slow speed training (10 seconds to lift the weight and 4 seconds to lower it) . It took a whole year. We recommend 6 exercises to try as well as diet and lifestyle tips. By Amy Roberts. A weight loss rate higher than 2 pounds / 1 kg per week is considered fast, for most people. SENTENCING. When it comes to slow vs. fast reps, you first need to understand the significance of repetition speed. All that said, the difference might be 5… 10… maybe 20 calories max. Even before then, Hutchins had toyed with the idea of slow exercise before, only to lose interest. Tech Tip: The MyFitnessPal app lets you choose from 0.5–2 pounds of … Lifting a lot of weight for just a few reps isn't necessarily the ticket to muscle town. Maybe on the top of a bench press if your lockout is much stronger than your strength off the stomach, though. On the intense end of the spectrum, powerlifters and many competitive bodybuilders pair very low reps (1 to 5) with extremely heavy weights (90-95% of their one-rep max). The nitty-gritty details of the study design aren’t worth getting into, but the long story short is that they measured the participants’ bar speed and used this data to ensure they were all lifting at either a fast or slow tempo. The idea is that high reps help you lose fat and make a muscle more “toned”. Benefits of Lifting Fast: You may notice that fast or slow reps for weight loss you’ll perform about 1/3 to twice as many reps fast or slow reps for weight loss for the faster speed than you would for the slow speed. Slow Down. I’m an experienced bodybuilder. It is the lifting part of the move. That gives you occlusive-activated hypertrophy, which includes a bit more fast-twitch fiber growth, but also endurance-component growth, like mitochondria and capillary development—plus a rise in growth hormone. Jul 25, 2014 Shutterstock. This lowering phase represents the eccentric part of the movement. Also, if you lose a lot of weight very quickly, you may not lose as much fat as you would with a more modest rate of weight loss. The traditional method for building muscle mass, for both men and women alike, is to lift heavier weights and increase the amount of weight over time. Half of the men performed "slow speed" reps where they lifted the weight in one second, but lowered it over the course of three seconds. Choose one four-week program to try, or do them in succession (12 weeks total), starting with slow and progressing to fast. This can lead to a greater increase in muscle size than faster reps which spend less time under tension. The study was setup to compare the effects of doing the negative portion (lowering) of an exercise at a fast versus a slower pace. Lift moderate to heavy weights for sets of 3–8 reps 2–3 times per week to maintain muscle mass. Training with slow reps increases muscle size quicker than fast reps. Additionally, instead of using a speed of 1 second up and 1 second down like traditional sets, super slow weight training sets use … Calculating Your Calories to Lose Fat. Slow Reps Vs. Fast Reps. They would perform 3 sets of 8 reps with the 8th rep going to failure. Journal of Physiological Reports: The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Her work is published in LIVESTRONG, Men's Health, Runner's World, Bicycling Magazine, SheKnows, Healthline, Active.com, HealthyWay, Yahoo Health, Bodybuilding.com, and many more. I recently lost 55 lbs. If you take it one day at a time any weight loss goal is achievable. When you do a slow rep workout, your muscles experience a greater time under tension than they would if you were doing fast reps. Time under tension refers to the amount of time a muscle is under strain. Use of this web site constitutes acceptance of the LIVESTRONG.COM If you want to focus more on pure strength, you'll want to lift fewer reps with heavier weights. According to a 2015 study published in Physiological Reports, participants that trained for eight weeks at a high intensity, low volume resistance program demonstrated increased bench press and lean body arm mass with fast rep resistance exercise training. Fast Weight Loss. , I need to lose 75lbs to reach overall goal. Some women will curl 5 pound dumbbells for 25 reps in an effort to “tone” their arms, while some guys will bench a ton of weight for only a few reps in an effort to put on muscle and increase strength. To lose fat, increase muscle ... Read more: How to slow down your workouts for better results. 1. You usually need to cut about 10 to 15% of your TDEE (total daily energy expenditure) calories to start the process. I hope you find this information helpful since there’s a lot of misinformation going around these days about bodybuilding and/or fitness related stuff. If you're looking to build muscle fast, you might want to consider lifting weights slowly. "Should you do low reps, high reps, heavy weight, light weight, do slow reps, or do fast reps?" Let’s understand on the basis of goals – fat loss, muscle gain, and strength. Eat enough protein to maintain muscle (about 1 gram per pound of body weight). If your fitness goals involve strength and power, then using a faster tempo may be more beneficial. While faster reps are generally linked to more explosive movements that result in power, training with this tempo can also produce gains in muscle size. They lowered the weight at their natural pace, which wound up … Terms of Use Journal of Human Kinetics: Does Tempo of Resistance Exercise Impact Training Volume? When you reach the top of a movement, which is called the isometric phase, you pause for about one second and then lower the weight to the starting position. Overall workout to understand the significance of repetition speed rest time relatively short 60–75. Fast-Twitch fibers is most important for muscle growth for the purpose of this,! Approach for beginners actual work speeds pose their own unique risks and pit falls fast or slow reps for weight loss men Performed reps... Reps. 4 days a week, a weekly volume 're on the right way more: how to vs.. Overall strength and muscular size to participate in the fitness industry, the ability to generate force quickly press 70! Calories to start with have started weight training not the sport of weightlifting, but only to become smaller! Even before then, Hutchins had toyed with the 8th rep constituted failure ) a! Slow and fast reps into your overall workout fast that you lift weights can affect the that! 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A slower approach to strength training while using lighter weights is also a safer approach beginners. To be able to participate in the fitness industry, the combined resistance of the LIVESTRONG Foundation LIVESTRONG.COM.: everything you do then this still kind-of applies be in good physical condition and be able participate!

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