Regarding working out, some strategies and techniques can be used to achieve specific goals. One of the most debated topics in the fitness community is whether to perform fast reps or slow reps during workouts. While both have their benefits, even the best personal trainer in Dubai will tell you there are certain situations when one may be more advantageous than the other. Here are three pointers on when to do fast reps and slow reps in workouts:
Fast Reps for Power and Explosiveness
Fast reps, also known as explosive reps, involve performing a movement at a rapid pace with maximum force. This type of training is commonly used to increase power and explosiveness in athletes, as it helps improve their ability to generate force quickly. Exercises that can be performed with fast reps include plyometric exercises, such as jumping and bounding movements, and Olympic lifts, such as power cleans and snatches.
Fast reps are effective for building power and explosiveness because they recruit more muscle fibers than slow reps. When performing fast reps, the body relies on the stretch reflex, the body’s natural response to rapidly stretching a muscle. This reflex causes the muscle to contract more forcefully, resulting in a more powerful movement.
However, it is important to note that fast reps should only be performed with proper form and technique. This type of training can be very demanding on the body and increases the risk of injury if not done correctly. Additionally, fast reps should be incorporated into a well-rounded training program that includes slower, more controlled movements.
Slow Reps for Muscle Hypertrophy
Slow reps, also known as time under tension (TUT), involve moving at a slow and controlled pace. This type of training is commonly used to increase muscle hypertrophy or muscle growth. Workouts that can be performed with slow reps include bicep curls, tricep extensions, and leg presses.
Slow reps are effective for building muscle hypertrophy because they increase the time under tension, the amount of time a muscle is under stress during a movement. When performing slow reps, the muscle is under tension for longer, which causes more muscle fibers to be recruited, resulting in greater muscle growth. It’s how the best personal trainer in Dubai looks so shredded but still huge!
Additionally, slow reps can help improve muscle endurance and control, forcing the body to recruit more muscle fibers and maintain proper form and technique by performing movements at a slow and controlled pace.
However, it is important to note that slow reps should not be the only type of training used to build muscle hypertrophy. A well-rounded training program should include a variety of rep ranges, including fast reps and moderate-paced reps.
Fast and Slow Reps for Strength and Conditioning
While fast and slow reps have benefits, combining both can improve overall strength and conditioning. This type of training involves performing movements at a moderate pace, alternating between fast and slow reps throughout the workout.
By incorporating both fast and slow reps, the body is forced to adapt to various stimuli, which can improve overall strength and conditioning. This training can also improve muscular endurance and cardiovascular fitness, as it is more demanding on the body than performing only fast or slow reps.
Exercises that can be performed with fast and slow reps include squats, lunges, and push-ups. These movements can be performed moderately, alternating between fast and slow reps throughout the workout.
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While each approach has its benefits, a well-rounded training program should include a variety of rep ranges, including fast reps, slow reps, and a combination of both. Additionally, proper form and technique should always be maintained during all types of training to reduce the risk of injury.
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