People often ask, “Is is better to lift fast or to lift slow?” Well, I have to say, the answers are vast and confusing… to say the least!
Lifting quickly activates the greatest number of muscle fibers (makes sense), and therefor it is said to give you greater strength and muscle gains.
Lifting slowly, on the other hand, prolongs muscle tension and increases blood flow (also makes sense!), and it is said to grow muscles and build more strength.
So….. basically the same thing!?
While I do not really know which one is BETTER, I do believe changing the pace of your reps is beneficial!
A study done at George Washington University found that lowering a weight slowly and lifting it quickly resulted in 2.5 times more strength that lifters gained compared to doing the reps at a ‘normal’ pace.
Try this workout at home or next time you are at the gym! All you need is a pair of 10-15 pound dumbbells!
Do you try to change up the pace of your reps?
Do you think one speed is more beneficial than the other?