Flex UK - June 2017

SENTENCING

If your main goal is muscle size, most of your training should be done

using a lifting speed equal to or greater than one using a lifting speed equal to or greater than one second up. Anywhere second up. Anywhere

from one to two seconds up is about right. Any slowfrom one to two seconds up is about right. Any slower than that and you er than that and you

soon have to forfeit efective weight loads. The timsoon have to forfeit efective weight loads. The time lowering the weight e lowering the weight

should also fall within the one- to three-second rashould also fall within the one- to three-second range for an optimal nge for an optimal

EVIDENCE growth stimulus.growth stimulus.
Although it is true that
rapid-force development
and muscle power are
more specifically
stimulated by higher rep
speed, a recent review
of studies comparing
fast (less than one

second up) versus slow

rep speed (more than

one second up) that also

included muscle scans

to measure changes in

muscle hypertrophy

showed that slower

rep speeds may improve

gains in muscle size

by nearly 50%

compared with faster

rep speeds.

VERDICT

For the best gains

in muscle size,

slower repetition

speeds come out

on top.

FLEXONLINE.COM 77

BY BRYAN HAYCOCK, PH.D.