Precision Point Training

How To Use Fast And Slow Reps

If you search the internet, there seems to be a controversy between fast and slow reps. Some lifters and bodybuilders believe slow reps are superior, while others believe that fast reps are superior. There is a third group that I believe is closer to the truth, which is that superior results are derived from using both fast and slow reps.

Keep in mind that the faster you want to lift, the lighter the weights must be in order to allow you to lift fast.

When training for strength, I use a full range of motion on every rep for both fast and slow reps. I also use a full range of motion for slow and medium speed reps when training for muscle size, however, I prefer a partial range of motion in the stretched position when doing fast reps for muscle size.

Fast Partial Range Reps

When training my chest with bench presses and the use of fast partial reps, I prefer rapid reps in the bottom half of the bench press motion. I emphasize staying close to the stretched position while moving the bar fast.

When training my back with pulldowns or seated pulley rows, I prefer allowing my arms to stay extended to about 20 to 30 degrees short of a straight arm position. From there, most of the exercise motion is a partial range movement consisting of stretching my shoulder blades up and forwards and then pulling them and squeezing them back and down. The motion is a fast pumping motion.

When training my legs, I once again prefer doing rapid reps in the bottom half of a squat or a leg press.

Is Your Goal More Focused on Size or Strength?

The way in which you implement the use of fast and slow reps depends on whether you are emphasizing the development of muscle size or focusing on strength.

Fast and Slow Reps for Strength

When alternating between sets of fast and slow reps for strength, make sure to stop each set well short of failure in order to allow your muscles to rest and recover between sets. This will allow you to lift with explosive force and power. When your goal is to develop strength with both fast and slow reps, I suggest the following fast-set/slow set combo set.

Set 1: 5 explosive reps with 50% of your single rep max

Rest 30 to 45 seconds

Set 2: 1 to 2 slower reps with 80% of your single rep max

Repeat the combination of set 1 and set 2 six times. This will give you a total of 30 fast reps with 50% of your max, and 6 to 12 slower reps with 80% of your max. Rest 30 to 45 seconds between sets.

The reps for the second set do not need to be super slow. You can try to lift with force and power, but even when trying to lift forcefully, your reps with 80% will be slower than your reps with 50%.

Fast and Slow Reps for Muscle Size

When training for a pump and muscle size, the sets are pushed closer to failure, and three consecutive sets are performed without any rest between sets.

I recommend a continuous tri-set for the same exercise as follows:

Set 1: 10 medium speed reps with 65% to 70% of your max . Use a full range of motion.

Set 2: 10 fast reps with 50% of your max. Use a partial range of motion.

Set 3: Use 60% of your max to do 6 to 10 slow reps. Stop one to two reps short of failure and use a full range of motion.

Do not rest between sets 1, 2, and 3. You want to create fatigue in order to produce a pump.

After completing set 3, rest the muscle group that you have been working for three minutes, then go back and do three sets again.

Alternate Workouts for Size and Strength

If you want to develop both size and strength with fast and slow reps, alternate between the strength workout, and the size building workout.

There are obviously other ways to use fast and slow reps as you can do them in separate workouts, but the methodology presented in this article is simply one way that you can use both fast and slow reps.

I usually recommend that you keep doing what you are currently doing if it is working, but it helps to have other options if what you are currently doing stops working. Variations in rep speed is one of those options.  Consider using a mixture of fast and slow reps if you need a change and want to see how your body responds to something different. Best of training to you. God bless.

Leave a Reply

Your email address will not be published. Required fields are marked *