- More on rep speed
Several factors are involved in keeping training safe. Avoiding high-
risk exercises, using excellent form (i.e., bar pathways), and having
balanced musculature are all big factors. Highly skilled Olympic
weightlifters are proof that it is possible to train explosively with-
out getting injured. But I prefer to build a significant margin for
error into training, hence why I do not promote explosive training
or exercises that can only be done explosively. But I am not anti
Olympic lifting. I am for Olympic lifting, but the proviso is that
expert hands-on coaching is available, and the trainee concerned is
suited to that type of lifting.Different exercises have different “stroke” lengths. Some can be
performed in smooth control a tad faster that three seconds for the
positive phase. But three or more seconds for the negative is still a
good rule of thumb, other than in very short-stroke exercises. Let
rep smoothness be your guide, rather than rep speed per se.Over the decades, with few exceptions, the safety aspect of weight
training has been played down or almost ignored by the training
world. Form has been given short shrift. Rep cadence and control
have been given short shrift too. And “cheating” has even been
encouraged by many people, in certain circumstances. It is no
wonder that weight training has caused so many injuries, and pro-
duced so much dissatisfaction and disappointment. I am not going
to be a party to this outrage, hence why I am so insistent on safety
concerns and the prevention of injury.Some men with more training and coaching experience than I—
Dick Conner, Ellington Darden and Arthur Jones—also promote
non-explosive training, and have seen terrific results from it. It is
not the only way to train, but I believe it is potentially the safest
way for most people, and one that can be super productive, espe-
cially for hard gainers and anyone who trains alone without a truly
competent and alert coach to supervise every rep.