Slow Repetitions VS Fast Repetitions: Which is Better for Building Muscle?

Would you be able to tell me which type of repetition is better for muscle hypertrophy? Slow or fast?

If you want to know the best option for building muscles, continue in the video!

When you perform faster repetitions, you can typically lift more weight; on the other hand, with slower repetitions, you have much longer eccentric contractions, which leads to more muscle breakdown, so today we're going to review what science has to say about which of these strategies is better for building muscles.

First, we have to start with something known as repetition tempo.

As the name indicates, this is the actual term used by researchers to describe how quickly you perform repetitions for a given exercise, as I've already mentioned, most exercises include an eccentric phase and a concentric phase.

The eccentric phase refers to the part of the movement where the target muscle lengthens, for example, your biceps are in the eccentric phase. When you lower the weight, the muscle lengthens while maintaining tension, to prevent the weight from free falling.

The concentric phase refers to the phase in which the target muscle shortens.

For example, your biceps are in the concentric phase when you lift the weight during. The muscle needs to shorten forcefully enough to overcome gravity, so you usually hear coaches advising that you should go slower on the way down and explode on the way up to optimize muscle growth.

In a study published in the journal of strength, the research researchers had participants perform three sets of six to ten repetitions until failure, with a traditional repetition time of one to two seconds for each concentric or they performed a slow concentric contraction of ten seconds, followed by a slow eccentric contraction of four seconds

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