how important is rep speed? I tend to just lift up the weight, not super fast but I don't use the technique he suggests, but I am using higher poundage that a beginner would.
Any advice from an experience body for lifer would be greatly appreciated.
Asi a if I slow my rep speed to what Bill suggest it would mean I would be lifting a lot less weight, which is not an issue to
me but I was just unsure.
The rep speed matters! It's a cardio and strength training when done properly. Doing super-fast is just the cardio. :) You're then using momentum, not muscle strength.
As for poundage... all relative. Your levels are your own. Going the speed suggested is for your stabilizers. It's important you can control the weight.
Jessica Mighty Max ~ 2013 Body-for-LIFE Champion ~ Champion is a VERB!
Thanks for the response, I don't go super fast as I know that's what the programme is about, just I struggle with the super super slow I take about a couple of secs per rep and definitely fight the weight on the way down too.
Yes, Rep speed is very important when it comes to weight training. It is what builds muscle. If you can do reps of 6 sec of slow negatives and 1-2 sec of positive for your rep speed you will see change in your growth.
Tis better to look UP in the mirror to be inspired than to look DOWN at the scale and lose your desire!! - SEM
Squid - so are you saying 7/8 secs are good for muscle building on this program too?
I'm going to call Chris Cary. Chris is a BFL icon, and though never officially named BFL Champion, is a champion. He's also a very talented musician, and years ago developed an audio time-keeper for BFL workouts. I don't use any of his for HIIT cardio, and he laughed when finding out why... because I'm tone deaf and can't figure out when to change. The one for strength training is amazing. It tells you when to lift, both concentric and eccentric, when to rest, and without, even after all these BFL workouts, I'd be lost. I can't find it online anymore, so I'll ask Chris to whip up some more. It was an integral part of my workout success.
Yes! If you do the math, most ppl rush through and its like 1-2 sec up and down so you are only getting 2-4sec of a rep. Time under tension. The slower you can move the weight the more muscles you ingage to do the work. Say you are like most ppl, and you are doing the 1-2 /1-2 secs up and down. Your 12 reps would be done in 24-48 sec. if you do the 1/6 you will be 1min 24 sec. This puts more tension on your muscles and makes them work harder. Which inturn builds muscles. It's a known fact on that. That is also why you can go lighter and build muscle - time under tension.
I did my reps a lot slower today so will be trying that.
Now, my girlfriend reminded me that Bill talks about 3sec neg and 1 pos for a 4sec rep. I myself like the 6/1. I did however do something different today and will write about it on my thread....lol....Total Body(cardio day).
I found when I slowed down that I had to lower my weights, but that's okay. Just putting out a warning.
Yea I tried to do it slower again today but had to lift a lot less weight and wasn't able to complete sets as easily. So I'm going to stick to 4 secs I think. Long as you controlling the weight up and fighting it on way down.
Try this the next time you have extra time to lift, but try it on the bigger muscle groups first, cause it will be tough...lol
15 reps of 6 neg and 6 pos. wait 30-45 sec then add weight and do 12 reps at 6 neg and 3 pos. After your rest period add weight and do 8 reps at 3 & 3. For your last set maybe lighter weight with a fast paced rep speed for 10 reps or to failure, which ever is harder...lol.... That will put a hurt on ya...lmao
I like the sound of that set, I am gonna try that next time I have some extra time.
Try that AFTER 1st doing a challenge by the book. The recommendation is a good one, though tweaking the program tweaks results. Do as prescribed the 1st time.
© Abbott Laboratories,2013