Bodybuilding: slow or fast movements?

There are many things to consider when lifting weights: the number of repetitions, the number of groups, the time of rest, the amount of weight ... even the friend who accompanies you in the gym. In spite of all these concepts, I can not proceed without lame on an important issue in which most players and bodybuilders debate: the speed of exercise?

Some claim that the speed of the exercise does not matter and others assert that the slow movement provides better results and evidence. The most important evidence is an increase in the time in which the muscle is exposed to stress, which is known in the world of bodybuilding under time (tension under tension).

The proponents of this theory believe that increasing the time in which the muscle is subjected to exercise pressure has magical properties to increase volume and strength.
Logically, this may sound true. When the pressure time applied to the muscle tendons increases, the effort increases and fails more, including increasing its strength after recovery to become larger. But do the results of scientific research follow the same course? a



 
Studies have shown that time under stress does not contribute significantly to muscle growth. The main reason is that the use of more time in the exercise movement inevitably means the use of lighter weight.

Let's explain it. When you want to search for a weight to apply 8 repetitions in a particular exercise at a moderate speed, this weight is often about 75% of the maximum weight that only one repetition can be applied. If the maximum weight is 100 kg, you will do 8 repetitions at 75 kg at normal speed. Now, if you want to do 8 repetitions at a slow speed (for example 5 seconds up and 5 seconds down) you will not be able to complete the eight duplicates. That's why you have to lose weight to make things worse.

There are two main things that determine the effectiveness of muscle growth:

1. The first is to apply a certain number of frequencies and groups to reach the stage of muscular failure. Several studies have shown the importance of muscular failure in increasing muscle size and growth. Muscle failure is evidence that all muscle fibers have been targeted. Exercise at a normal speed or slow speed reaches the athlete to the muscular failure but the great speed comes advanced. Using high speed you will not only be able to lift heavier weights, but will automatically target more muscle fibers needed to generate greater strength. Slow exercises are generally aimed at type1 fibers and do not help in targeting type 2 fibers. As mentioned earlier, the main goal is to reach muscle failure and it does not matter how fast you reach your goal.

2. The second is to increase the total work volume. Total work volume is the sum of multiplying the number of duplicates in the number of groups in the amount of weight used. Studies have shown that the greater the overall workload, the greater the muscle growth. Back to our previous example where you raise 75 kg with 8 repetitions and 3 groups, you will get a total workload of 1800.

If you want to do the same sets and repetitions using a slow speed, your weight may drop to 55 kg. Here the overall workload drops to 1320. A 27% lower than normal speed.



 
This does not mean that the slow movements are useless. They are used in the negative group (Negqtives), the last group in the exercise so that the player uses slow movements without losing weight in order to reach muscle fatigue and gain gains where weight is lowered by controlling and closing the field of gravity. Pressure applied to the muscle.
Slow movements are ideal for beginners to learn the right posture and not to be injured. The faster the exercise is, the more the player will lose weight and vice versa.

Now if you do not understand all that I mentioned my advice is to do the exercise and only. Do not worry about speed. Practice heavy weight, exercise regularly and exercise continuously. If the slow or large speed suits you, simply stick to what suits you.

I want to hear your feedback about the speed of the exercise. Feel free to write down what you use in the comments below the topic. I hope you benefited from the article, and I was fortunate.