We Love Fitness

speed up, slow down workout routine

Build slabs of dense, defined mass by mixing normal, fast and slow reps.


Lifters are creatures of habit. We do so many things in the gym without thinking about them, particularly those of us who have been practicing them for so long. Set-and-rep schemes have become automatic, exercise selection is practically instinctual and youve long since learned proper form on most exercises. But how often do you lend any thought whatsoever to rep speed? (Insert the chirp of crickets here.)

Thats what we thought. Rep speed is a crucial factor in how your muscle fibers are recruited during exercise, yet its still one of the most universally ignored factors in training. Regardless of weight load, most lifters practice a steady cadence with each rep of each exercise, usually taking 1–2 seconds on the positive and 1–2 seconds on the negative.

But you might be surprised to learn that faster, more explosive reps and slower, more deliberate reps have their place in the bodybuilders muscle-making arsenal—just as more common variables such as intensity, volume, rest and exercise order do.

This program has you train at varying rep speeds for four weeks, resulting in greater muscle-fiber recruitment as well as an improved and more complete body aesthetic. You might not have known it but, like Maverick, you too have a need for speed.

Changing Speeds

This progressive four-week program will build endurance, strength, power and size by maximizing the amount of muscle fibers you use. (Abs are not included here; over the course of this four-week program, stay with your existing abs routine.)



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We Love Fitness - 2013