Accelerate Your Muscle Growth By Manipulating The Speed Of Your Repetitions

You’ve undoubtedly tried different programs in search of more size and deeper cuts. You’ve gone high rep, you’ve gone low rep, you’ve pyramided up, you’ve pyramided down hell, you’d do the freakin’ Hokey Pokey every day if some study somewhere proved that it packed on muscle.

One overlooked variable for many bodybuilders, however, is rep speed. The prevailing mantra is slow and steady, contracting the working muscle as forcefully as possible at the apex of each rep. Good advice, yes … but you can do better. In fact, by using the full spectrum of rep speed, from slow to fast, in your overall program, you can maximize your growth. Isn’t that really what it’s all about?

The Fast And The Furious

The speed of each rep you perform depends on the weight being lifted, the number of reps being performed and the level of fatigue of the muscle being trained. Usually, most reps are done in a slow and controlled manner, about one to two seconds for the positive and one to two seconds for the negative. Of course, as you go heavier and the muscle fatigue intensifies, the positive portion of the rep takes longer and the negative part of the rep accelerates. Generally speaking, typical speed is about three to four seconds per rep.
Training with reps that are faster than the typical three to four seconds can be beneficial for a number of reasons.

Explosive Reps

When you perform the positive portion of your reps explosively taking less than one second to complete them your fast-twitch muscle fibers are called into action to a greater degree. Fast-twitch muscle fibers produce the greatest muscle force (i.e., strength) and have the highest potential for growth.
The other major type of fibers found within your muscles slow-twitch fibers produce less force and are smaller than the fast-twitch fibers, but they have greater endurance capacity.

Targeting The Muscles

Fast reps may focus the workload more on the intended muscles.

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Can You Build More Muscle by Consuming Quickly?

When it comes to eating, think marathon, not sprint

Remember how your mom would always tell you to chew your food? She know from what she spoke. Proper chewing of your food not only helps to break down the food mechanically, but also helps to release more digestive-system enzymes to carry the process further. If you don’t chew your food enough, it may result in incomplete digestion. That means there are less nutrients, such as amino acids, getting to your muscles, and this could limit your muscle growth.

According to research from Japan, the rate at which you eat your meals may influence the amount of bodyfat you hold. Researchers from the National Institute of Health and Nutrition in Tokyo assessed the eating rate and the amount of food eaten by almost 1,700 female subjects along with their body mass index (the BMI is a way to determine obesity based on weight and height). They reported in a 2003 issue of International Journal of Obesity and Related Metabolic Disorders that the faster the subjects tended to eat their meals, the higher their BMI and, therefore, their body fatness.

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Build muscle definition with Supersets

If you’ve been weight training for a while you may have heard of ‘Supersets’. These are an advanced weight training technique used to increase intensity and overload on muscles. They’re also excellent if limited on training time. Some people believe Supersets lead to extra muscle growth. If a program is structured in the right way then this may result, but generally the main benefit will be muscle toning and increased definition rather than size gains. For this reason they are better suited to a leaning up or dieting phase and are suitable for both men and women.

There can be confusion as to what a Superset actually is. Today let’s take a closer look at Supersets plus some other great overload techniques.


A traditional Superset is when you perform 2 exercises in a row for opposing muscle groups with no rest in between. It’s best to break for 1 to 2 minutes between each Superset. Muscle groups combined usually include Back and Chest, or Biceps and Triceps, or Quads and Hamstrings. Here’s some Superset examples:

Flat Bench Press (chest)
+ Lat Pulldowns (back),
Perform 5 x Super Sets of 8 to 12 reps

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What to take after you work out!

The answers on all of these questions……

1. What is the best supplement to take post workout?

2. What makes the most difference in recovery?

3. What is the best supplement to build muscle?

4. What is the best supplement for muscle growth?

5. What is the best post workout shake?

6. What is the best post workout supplement?

7. What is the best post workout drink?

8. What is the best post workout recovery drink?

These are all variations of the same question which I will try and answer in this article. I have prioritized the top supplements that I feel are necessary for maximum post workout recovery and growth. These questions are popular among bodybuilders and fitness enthusiasts. I feel for pre-workout, the best supplement would consist of a creatine/NO mix with many cofactors. That will be the topic of a separate article, but for this article we will consider the most effective supplement to take after working out that will build muscle and increase muscle growth.

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