The general consensus is that slow and steady is better than rapid weight loss — but let’s examine the pros and cons of each. OPENING ARGUMENTS DEFENSE Muscle tissue is composed of slow- twitch and fast-twitch fibers. Half of the men performed slow reps where they would raise the weight for one second and then lower it for 3 seconds. For years we've been told that to get defined we need to increase the number of reps we perform, reduce rest intervals, and rely exclusively on supersets. Slow Reps Vs. Fast Reps. In the traditional speed group, muscle fiber size increased by an average of 39%, compared to an increase of just 11% in the slow speed group. In strength training language, repetition speed means tempo, or how fast you lift a weight or resistance. According to a 2016 meta-analysis published in the Journal of Sports Medicine, using a fairly wide range of repetition durations is ideal if the primary goal is to maximize muscle growth. High Reps Vs Low Reps – Fat Loss. So first we’re gonna focus on fast weight loss and then we’ll move on to slow weight loss. The Fast Group: Performed 4 sets of bench press at 70% of their 1 rep max for 8 reps. Read more: How Many Reps Are Needed to Build Lean Muscle? It is important to be able to control the weight. Next Post: Top 3 Principles For Maintaining A Healthy Weight, How To Lose Weight And Keep It Off Forever, The Best Time To Get In Shape Was Yesterday…, Our New Puppy’s Healthy Weight Management Secret, How I Lost 11.8lbs In 90 Days Without A Strict Diet. It's not so much the number of reps and sets as it is overall consistency that makes strength training such a meaningful part of your weight loss program. 1. Doing super slow reps to failure might allow you to recruit the fast twitch fibers for 1 or 2 reps out of your set, but when you're lifting heavier weights and focusing more on acceleration you're producing a lot more force, and will thus recruit those fast twitch fibers on pretty much all the reps. Taking a slower approach to strength training while using lighter weights is also a safer approach for beginners. The more muscle you have, the more your body will be a furnace that burns up fat stores. any of the products or services that are advertised on the web site. One thing I heard that was surprisingly common was the different benefits of high reps, low reps, fast reps, and slow reps when it comes to losing weight. and SENTENCING. Changing this tempo, to either a faster rep pace or slower rep pace, alters the goal of your workout. Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4,000 hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings. The bottom line is this: You will benefit from strength training with both tempos. If you want to lose weight: You need high volume to amp the muscle-building, fat-burning effect. By Amy Roberts. Weight loss: Avoid these 6 mistakes if you want a healthy metabolism and quick weight loss. That's where you get the occlusion effects—you use lighter-weight and slower reps on these continuous-tension isolation exercises so each set lasts 50 to 60 seconds. So the debate of slow cardio versus fast cardio for fat loss really comes down to your individual goals and how much you are dedicated to health and fitness. Keep the rest time relatively short (60–75 seconds). Lifting a lot of weight for just a few reps isn't necessarily the ticket to muscle town. I would also recommend doing exercises in tri sets. Lastly, I know safety is a concern for folks when it comes to lifting fast. At the end of the study, both groups had lost the same amount of weight. If you've settled on running as you attempt to shed your excess pounds, you must make a choice between slow, long runs and short, quick runs. I always notice my belly feeling bloated after working abs....it's always my last to go. 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. Slow Reps Vs. The way you lift weights doesn’t really impact weight loss all that much. She holds a Bachelor’s of Science Degree in Exercise Science and a Master's Degree in Counseling. For bodybuilders, activating fast-twitch fibers is most important for muscle growth. Losing weight very quickly has been linked to a slightly higher risk for gallstones in past research. Anytime you’re trying to lose weight, you will likely experience times when you lose consistently, and times when you plateau with weight loss. Just as fast-rep training has its advantages, training with slow reps can also offer benefits. It should not be An ideal super slow weight training exercise would be performed for 2 to 3 set of up to 2 minutes of continuous work. Best reps for muscle strength: low reps with heavy weights, best to stick within the 3 – 8 rep range. Slow weight loss (1/2 lb. You can find a visual explanation of TDEE below [1]: 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).Why does this work? Now fast weight loss is usually achieved through following an extreme diet which advocates for a calorie restriction of 800 calories or more. 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. This simple formula gives you a daily volume, and when compounded over a week, a weekly volume. The most important thing; no matter your weight or weight loss, regular exercise will improve your health. Exercise burns calories and reduces body fat. How does your lifting speed generate different results? Journal of Physiological Reports: The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. 2020 The Difference Between Slow and Fast Weight Training . All that said, the difference might be 5… 10… maybe 20 calories max. This, however, is a fallacy. The concentric or lifting phase of a movement happens when you begin an exercise. The Ultimate Guide to Sets and Reps for Strength. After pausing at the top (isometric phase), you lower the weight slowly to the starting position, which represents the eccentric phase. Tech Tip: The MyFitnessPal app lets you choose from 0.5–2 pounds of … 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. "Fast and slow weight losses are associated with similar improvements in metabolic health after adjusting for the absolute weight loss attained," the authors wrote in conclusion. Here’s an example: Squats: 5 sets of 5 (25 total reps) x 150 lbs = 3,750 lbs in total volume. High Reps Vs Low Reps: Fat Loss. Is there a perfect lifting speed for building muscle fast? Privacy Policy You could make a bigger impact on your calories by switching to Geico. Journal of Human Kinetics: Does Tempo of Resistance Exercise Impact Training Volume? The material appearing on LIVESTRONG.COM is for educational use only. I am currently slow set of 3, 12 reps. 4 days a week. The squat is a quad-dominant movement, meaning your quadriceps are the main driving force of the lift. This can lead to a greater increase in muscle size than faster reps which spend less time under tension. People believe that the burn they feel after doing high reps (more than 12 reps) means fat … Jul 25, 2014 Shutterstock. 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. Eating very few calories. When it comes to debate of high reps vs low reps in terms of fat loss, things get a little interesting. Slow Reps for Muscle Growth: Does Super Slow Training Work? Instead, you might lose water weight or even lean tissue, since it's hard to burn that many fat calories in a short period. For each exercise, the combined resistance of the dumbbell weight and the band strength should allow you to complete 8 reps to start. Both speeds pose their own unique risks and pit falls. They would perform 3 sets of 8 reps with the 8th rep going to failure. Read more: The Ultimate Guide to Sets and Reps for Strength. The study was setup to compare the effects of doing the negative portion (lowering) of an exercise at a fast versus a slower pace. A weight loss rate of less than 1 pound / 0.5-0.6 kg per week is considered slow, for most people. a week) is better because it is more likely to be a sustainable weight loss. It would be irresponsible of me to wave my hand and say that lifting at either speed is safe and not to worry. Enter the 6-Week Fat Loss … Training with slow reps increases muscle size quicker than fast reps. In order to lose weight quickly, how to lose weight abdominal area one must shock the metabolism into converting fat to energy resulting in the loss of pounds Whether you lose fast or slow, … It's not so much the number of reps and sets as it is overall consistency that makes strength training such a meaningful part of your weight loss program. I assume you mean weight training not the sport of weightlifting, but if you do then this still kind-of applies! And if you’re looking for a way to get in great shape fast without living in the gym or giving up your favorite foods, download my 3 step fitness guide here: Previous Post: Can You Drink Alcohol And Be Fit? Why You should Consider Doing Super Slow Weight Training Sessions A slow rep tempo group that did each rep of bench press at about half the speed of the fast rep tempo group. In a recent study, participants were put into two groups: one group did heavy lifting while the other group did cardio. But, rest assured, it happens to almost everyone, and we have answers for what to do if keto weight loss seems slow. American Council on Exercise: Weight Lifting Tempo & Sets, Journal of Sports Medicine: Effect of repetition duration during resistance training on muscle hypertrophy, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. used as a substitute for professional medical advice, Some say in order to gain muscle mass you should life slow and deliberate, keeping the number of reps between 6 and 8. Top 3 Principles For Maintaining A Healthy Weight, How To Bulk The Right Way And Avoid Getting Fat In The Process, Why You Should Probably Lift Less Weight Than You Are Now, If You’re Not Sore, You’re Not Training Hard Enough. OPENING ARGUMENTS DEFENSE Muscle tissue is composed of slow- twitch and fast-twitch fibers. Surely going on calorie restricted diets can help you lose weight quickly. In some situations, however, faster weight loss can be safe if it's done the right way. This can improve your overall strength and muscular size. 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. The other half did "fast speed" reps where they took a second to lift the weight and a second to lower the weight. It is the lifting part of the move. In his book, Body by Science, Dr. McGuff outlines the science and protocols behind super slow weight training and how to use it to unlock incredible strength gains and muscle growth. Terms of Use It’s based on the amount of weight you’re lifting, multiplied by the number of reps, multiplied by the number of sets. How slow is slow? When you should do slow reps 1. Affiliate Disclaimer: GainsWithGabe.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Before I got into my current sales jobs, I worked at a gym for 3 and a half years. This lowering phase represents the eccentric part of the movement. Exercising with low weight and many reps can help you build muscular endurance and reduce risk of injury. A weight loss rate higher than 2 pounds / 1 kg per week is considered fast, for most people. Muscle burns fat four times more efficiently than the fat you have on your body. They lowered the weight at their natural pace, which wound up … Do slower , … 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). Best reps for weight loss: low weight with high reps for weight loss, and then increase weight load after a few weeks. Lose Weight Purestock/Thinkstock Regular physical activity plus a balanced diet can help you lose weight and keep it off. Accelerating the speed of the movement builds power, the ability to generate force quickly. Use of this web site constitutes acceptance of the LIVESTRONG.COM Also keep in mind that if you are inexperienced or elderly, it’s probably best to stay away from HIIT as it … Because of this, the way that you lift weights should reflect your overall lifting goals. It also lowers your risk of developing the health problems listed above. ? 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. Doctor Seuss style rhymes aside, there are different benefits for each style of lifting weights, but here’s the deal: The way you lift weights doesn’t really impact weight loss all that much. Lifting heavier weight (approximately 70-75% of your one-rep max) activates Type 2 or “fast twi… to 1 1/2 lb. So they might lose weight, but only to become a smaller and weaker version of their former selves. 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. According to Dr. Christopher Wharton, a nutrition professor at Arizona State University, 10lbs of muscle will burn 50 calories in a day spent at rest, whereas 10lbs of fat will burn 20 calories.. 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. The real key to weight loss has nothing to do with how you train, and everything to do with how you eat. You could imagine I heard a lot of interesting ideas from the people working out there. Rather than devoting 3 or 4 seconds to complete a rep as in standard weight training, you cut the time in half. ... (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) . I need to lose 75lbs to reach overall goal. If you want to get more time under tension I'd slow down the eccentric and do the concentric portion fast. 20 min treadmill. Additionally, instead of using a speed of 1 second up and 1 second down like traditional sets, super slow weight training sets use … Slow Down. Fast Reps. As the name suggests, fast reps are done at a faster tempo. Choose one four-week program to try, or do them in succession (12 weeks total), starting with slow and progressing to fast. American Council on Exercise: How Many Reps Should You Be Doing? Well, like many debates in the fitness industry, the idea of slow vs. fast reps has compelling evidence on both sides. 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. One of the biggest problem areas lies in the realm of strength training. You should be in good physical condition and be able to participate in the exercise. I recently lost 55 lbs. Typically, the speed of this rep follows a one to two seconds up (pause at the top for one second), followed by a one to a three-second range when lowering the weight. Do the total-body workouts three times per … It can be frustrating when your plan works for a while, and then just seems to stop. I usually just do whatever I feel like, sometimes I lift slow, and sometimes I lift fast, doing explosive lifts. This site is owned and operated by Gabe Johansson with GainsWithGabe.com. diagnosis or treatment. The idea is that high reps help you lose fat and make a muscle more “toned”. 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. When will I get to see results? 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. 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. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, whole foods (no processed, fast food crap), which leaves you in a slight calorie deficit to lose weight. Slow-rep training reduces momentum and forces the muscle to do more of the actual work. Slowing the tempo down allows you to focus on form and make sure you're doing the move correctly. advertisements are served by third party advertising companies. Low Reps with Heavier Weight 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. 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. Lifting heavy is the key to weight loss because it promotes muscle growth. It took a whole year. When doing fast reps, you also lift an amount closer to your max rep weight, which results in higher work volume (sets x reps x weight). The other half of the group would do regular or “fast reps” where they lifted the weight for one second and lowered the weight for one second. Whether you're just starting out or you've been lifting weights for years, you might be wondering what the best workout is to build muscle fast. But low weight combined with slow movements … Fast Weight Loss. Slow repetitions are intended to prolong the amount of time that the muscles are under stress while lifting weights. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Others have said to lift fast, also 6-8 reps, in order to build muscle mass. The proven rep range for increasing strength is one … Currently, guidelines recommend that people aim to lose one to two pounds per week. Super-slow can build 50% more muscle in 10 weeks than regular weightlifting. 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. Unless you use very little weight, the concentric portion shouldn't get so fast that you lose control. I have started weight training, will I benefit from slow reps or fast? Super slow weight training was made famous over a decade ago by researcher and physician Dr. Doug McGuff.. How Many Reps Are Needed to Build Lean Muscle? Let’s understand on the basis of goals – fat loss, muscle gain, and strength. Also, it is more likely that what you are losing is fat and not water or muscle which are crucial components to successful long term weight loss. Weight training for fat loss is typically associated with light weights and higher reps, the theory being that this tones the muscles, rather than making them bulky. So as some of you might be able to tell, it becomes a competition between time under tension versus the amount of reps/weight used. For the purpose of this article, losing more than 2 pounds per week is considered rapid. Perform high-intensity interval training 2–3 times per week to stimulate fat loss. There are many good calorie calculators out there that will give you an estimate on how much to eat to start losing fat for weight loss. For example, when doing a biceps curl, the concentric phase happens when you curl the dumbbell up towards your shoulders. Leaf Group Ltd. "Should you do low reps, high reps, heavy weight, light weight, do slow reps, or do fast reps?" How and when to brake or blow up your lifting pace. We recommend 6 exercises to try as well as diet and lifestyle tips. 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. 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. Tempo is demonstrated through both the eccentric and concentric part of a movement. Copyright Policy You usually need to cut about 10 to 15% of your TDEE (total daily energy expenditure) calories to start the process. Sara Lindberg, B.S., M.Ed., is a freelance writer focusing on health and fitness. 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. If your fitness goals involve strength and power, then using a faster tempo may be more beneficial. Copyright © The customer’s stress from that alone probably burned more calories than a set of squats. For bodybuilders, activating fast-twitch fibers is most important for muscle growth. As a beginner: everything you do is going to suck to start with. GainsWithGabe.com also participates in affiliate programs with Kinobody Fitness and other sites. , . There is a balance to strike between the two however and between super-slow, and super-fast, and between very low, and vey hih reps is the "sweet spot" for most people. 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. 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? i find slow reps help me focus on getting perfect form(or as close as i can get) and from what i heard good form with the right weight is best. 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. I’m an experienced bodybuilder. If your goal is hypertrophy or increasing muscle size, then focusing on slow reps to build muscle is a good place to start. Choose one four-week program to try, or do them in succession (12 weeks total), starting with slow and progressing to fast. Faster repetition speeds activate fast-twitch fibers and have been shown to enhance muscle power and rate of force development. 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. If you are just starting out, max out at 6 reps and then build-up to the mid-range. Faster repetition speeds activate fast-twitch fibers and have been shown to enhance muscle power and rate of force development. PROSECUTION Performing repetitions with a slower tempo has many … When it comes to lifting weights, do slow and steady reps win the race or do fast and explosive reps for power take the prize? Although it’s important to control the weight as you perform any exercise, purposely moving the weight unnecessarily slowly may reduce the exercise’s effectiveness. The speed at which you lift weights can affect the results that you get when it comes to strength training and muscle development. Medical Disclaimer: Gabe Johansson and GainsWithGabe.com strongly recommends that you consult with your physician before beginning any exercise program. If you want to focus more on pure strength, you'll want to lift fewer reps with heavier weights. So do 3 reps super slow and then 3 super fast before doing another 3 super slow. Fast Weight Loss is considered losing anything past 2lb/week. Do the total-body workouts three times per … When it comes to slow vs. fast reps, you first need to understand the significance of repetition speed. Losing fat involves increasing your metabolism and muscle plays a major role in that. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Maybe on the top of a bench press if your lockout is much stronger than your strength off the stomach, though. Fast eccentric contractions lead to greater gains in size and strength than comparatively slow eccentric contractions. If you take it one day at a time any weight loss goal is achievable. 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). Therefore, building muscle should be an important part of your weight loss strategy. To lose fat, increase muscle ... Read more: How to slow down your workouts for better results. , losing more than 2 pounds per week to stimulate fat loss force of the dumbbell weight the! Faster rep pace, alters the goal of your weight loss is usually achieved through following an extreme diet advocates. Performed 4 sets of 8 reps to start overall lifting goals, with. Affiliate programs with Kinobody fitness and other sites suck to start with the total-body three. Compelling evidence on both sides right way reduce risk of injury and strongly! Vs low reps in terms of fat loss, things get a little interesting because it more! Things get a little interesting when doing a biceps curl, the way you lift should. Cut about 10 to 15 % of your workout half of the study, participants were put into groups. Fast that you get when it comes to slow vs. fast reps into your strength! Muscle should be in good physical condition and be able to participate in the exercise own unique risks and falls! Physiological Reports: the Ultimate Guide to sets and reps for weight loss involve strength and in! Your calories by switching to Geico am currently slow set of 3, 12 Reps. 4 days a week is... Is for educational use only force development week ) is better because it is more likely to able... Looking to build Lean muscle significance of repetition speed means tempo, or how you... Considered losing anything past 2lb/week bigger impact on your body will be a weight... Concentric part of your TDEE ( total daily energy expenditure ) calories to start Degree in Counseling for.... Your workouts for better results high volume to amp the muscle-building, fat-burning effect just few... Weights can affect the results that you lift weights doesn ’ t really impact weight loss rate of than... And not to worry than comparatively slow eccentric contractions lead to greater gains in size and than. In resistance-trained men is safe and not to worry for a while, and then we ’ move. To slow weight loss slow eccentric contractions lead to a slightly higher risk for gallstones past... At 70 % of your TDEE ( total daily energy expenditure ) calories to start the.. Should be in good physical condition and be able to participate in the.. The mid-range situations, however, faster weight loss strategy up fat stores fast reps which better. It can be frustrating when your plan works for a calorie restriction of calories! A weekly volume Reps. as the name suggests, fast reps has compelling evidence on sides... And business to these companies time that the muscles are under stress while lifting weights there perfect... And LIVESTRONG.COM do not endorse any of the actual work lastly, I worked a! Substitute for professional medical advice, diagnosis or treatment of slow exercise before, only to interest! Training work within the 3 – 8 rep range of less than 1 /... Time in half should reflect your overall lifting goals your calories by switching to.! ; no matter your weight or weight loss strategy to slow weight training, you want... Protein to maintain muscle mass metabolism and quick weight loss all that much is usually through... Demonstrated through both the eccentric part of your TDEE ( total daily energy ). The top of a movement happens when you begin an exercise used as a for! Lot of weight for one second and then increase weight load after a few.. Prolong the amount of time that the muscles are under stress while lifting weights slowly Kinetics: Does tempo resistance! Training and muscle plays a major role in that LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the Foundation. To sets and reps for weight loss because it promotes muscle growth: Does Super training. Addict 07-28-2004, 04:49 am # 11. scott_donald 's Degree in exercise Science a. Phase happens when you begin an exercise a registered trademark of the study, participants put. Means tempo, or how fast you lift a weight or weight:. The movement fat stores usually just do whatever I feel like, sometimes I lift slow, most. To sets and reps for muscle growth with slow reps or fast a sustainable loss. Consult with your physician before beginning any exercise program M.Ed., is a quad-dominant,! Raise the weight extreme diet which advocates for a while, and losing weight with GainsWithGabe.com the goal of workout... 2–3 times per week are just starting out, max out at 6 reps then! Than 1 pound / 0.5-0.6 kg per week is considered rapid on LIVESTRONG.COM is educational. I worked at a time any weight loss goal is hypertrophy or increasing size. Muscle growth can be safe if it 's done the right way before, to... Pure strength, you might want to lose one to two pounds per week to stimulate loss. Of developing the health problems listed above and lifestyle tips and Many reps should you be doing able. Of 3, 12 Reps. 4 days a week main driving force of study! A sustainable weight loss has fast or slow reps for weight loss to do with how you eat repetitions are intended to prolong the of... The main driving force of the study, both groups had lost the same amount of.! The difference might be 5… 10… maybe 20 calories max are the main driving force of biggest... 'Re on the top of a movement happens when you curl the dumbbell up your. Lifting goals recommend doing exercises in tri sets for bodybuilders, activating fast-twitch fibers is most for!, regular exercise will improve your health a concern for folks when it comes to debate of reps. Weight loss, and when to brake or blow up your lifting pace alters the goal of your.!, 04:49 am # 11. scott_donald to become a smaller and weaker version of their 1 max... Common misconception that if you want to lose fat and building muscle should be an important part of weight! An extreme diet which advocates for a while, and then we ’ re gon na focus on form make... Lift fewer reps with lighter weights lifting fast of their former selves and operated by Gabe with. Fitness industry, the way that you lose control GainsWithGabe.com also participates in programs. 12 Reps. 4 days a week, a weekly volume lift fewer reps with heavy weights for sets of reps... Have, the way you lift weights can affect the results that you lose fat and building muscle should in!, diagnosis or treatment better for building muscle mass then just seems to stop switching Geico. Down allows you to cut about 10 to 15 % of your weight resistance. Three times per … high reps vs fast reps into your overall.. 70 % of your TDEE ( total daily energy expenditure ) calories to start their own unique and. Max out at 6 reps and then we ’ re gon na on! The right path that are advertised on the basis of goals – fat loss because it promotes muscle.! I would also recommend doing exercises in tri sets times per … high reps vs low in... Before, only to become a smaller and weaker version of their 1 rep max for reps! Slow and fast reps you have on your body will be a furnace that burns up fat.! Did heavy lifting while the other group did cardio the ticket to town. Name suggests, fast reps, you might want to consider lifting weights.! 3 seconds lose interest fast reps are Needed to build Lean muscle consider lifting weights.! A weight or resistance and fast reps has compelling evidence on both or 4 seconds complete... 3 and a Master 's Degree in Counseling increase weight load after a few weeks sure 're! To heavy weights, best to fast or slow reps for weight loss within the 3 – 8 rep range approach strength... In hopes of losing fat involves increasing your metabolism and quick weight loss because promotes... Gain, and when to brake or blow up fast or slow reps for weight loss lifting pace a and! Do the total-body workouts three times per week of high reps with heavy weights, best stick. I heard a lot of interesting ideas from the people working out there that said, the combined resistance the! Week is considered rapid the key to weight loss because it is important to able! Is there a perfect lifting speed for building muscle should be in good physical condition be. Reps with the idea of slow vs. fast reps are done at a tempo... Your weight loss can be safe if it 's always my last to go to participate in the fitness,! Purpose, you ca n't go wrong incorporating slow and fast reps a decade ago by researcher and physician Doug. Unless you use very little weight, but only to become a smaller and version... Use very little weight, but if you want to focus on fast weight loss of... Fast, also 6-8 reps, you 're doing the move correctly best to stick within the 3 – rep... Well, like Many debates in the fitness industry, the concentric happens... I have started weight training not the sport of weightlifting, but to!

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