The result of the workout depends on the speed of exercise in bodybuilding and fitness. Maximum muscle gain is the result of optimal speed and type of movement. Exercise speed in bodybuilding and fitness is critical to achieving impressive results. It is very important for each athlete to find the optimal pace for performing certain exercises during training. The same exercise with different weights and speeds can lead to different tasks.
The pace of resistance exercise
For beginners, it is best to choose a slower pace of exercise - a couple of seconds to lift the weight and then four to lower. This will protect yourself from the risk of injury. It is also useful to stretch the retry times. These figures, of course, are relative, but nevertheless, it is worth adhering to the scheme, according to which 2 times more time is allocated for lowering the projectile. You can even track the first time with a stopwatch. Over time, your own, internal account will appear - you will have a subconscious habit. Additionally, a 6 second pace will help you feel muscle work. If you don’t learn this, it will be difficult in the future to organize a decent training work to stimulate the muscles.
Slow exercise speed
If the weight on the apparatus approaches one hundred percent of the athlete's one-time maximum, then it is unlikely that it will be possible to quickly execute the movement. And with a relatively small load, it is best to deliberately reduce the speed of exercise in bodybuilding and fitness as much as possible.
If you choose a slow pace, then the articular-ligamentous apparatus receives a large load. In order to continue to work with serious weights further, it is necessary to strengthen it. In order to focus on working on the ligaments, it is best to hold static pauses, literally a few seconds in duration.
A leisurely pace will help to maximize the blood that is being developed during the pumping workout. The nutrients will affect further muscle growth.
High speed of exercise
Fast muscle fibers provide explosive strength. Such a result is possible with a fast pace of exercise in sports. From the classics, it is worth highlighting weightlifting snatches. The same applies to the barbell jerks, athletics throwing disciplines and strikes.
To train at a fast pace, you should use weights that do not exceed 60 - 70% of the bodybuilder's one-time maximum. The speed of the projectile should increase throughout the entire range of motion of the exercise - lift the projectile to its maximum upper point by inertial force.
Thanks to high-speed training, it becomes possible to quickly and impressively develop fast muscle fibers that have maximum growth potential, exploding the overall growth of muscle tissue in a bodybuilder.
Training at a high pace is appropriate only in basic exercises for those who have already managed to strengthen their ligaments as much as possible.
Average exercise speed in bodybuilding and fitness
This is the most popular type of bodybuilding workout. During such training, it is possible to use a maximum of muscle fibers of all types - fast and slow, intermediate.
This type of training assumes an uneven speed of exercise during different phases when working with a projectile. The descent occurs a couple of times slower than the ascent. It is very important that the weight is controlled and not just thrown down. Indeed, in this way, muscle work is reduced, which leads to the threat of injury.
Average training speed is a good helper for working over a wide range of weights, ranging from zero to ninety percent of your maximum. Thus, it is possible to apply this type of training in various training programs, which are designed for a particular number of repetitions in the approach.
Types of strength movement rates
- Positive - in this case, the weight is raised more slowly than it is lowered.
- Negative - the opposite is true, the weight drops more slowly.
- Static - in this case, the weight is held without any movement.
Exercise speed in bodybuilding and fitness is the subject of considerable research. It is safe to say that the optimal pace for these sports is a tempo with equal time of the positive and negative phases. Other tempos, where the emphasis falls on one or another phase of the movement, take place exclusively for a short time interval. Here, only specific tasks are pursued, such as increasing strength and muscle mass. In addition, stagnation of results can be dealt with in this way.
The increase in the time of weight retention during peak muscle contraction has a negative effect. As a result, blood circulation in the muscles slows down, the capillary system grows to compensate for this phenomenon, but the capillaries themselves become entangled, with different lumens.
Bodybuilders should know the main rule of this sport - the growth of strength indicators should outpace the growth of mass. This is the only way to work the principle of constantly increasing loads. By increasing strength, it becomes possible to increase training weights as well. This leads to an increase in muscle mass. Therefore, it is very important to be careful about the positive phase of the movement. The main source of muscle strength is overcoming gravitational resistance. This is the only way you can move forward.
In order to develop a subjective sense of time in yourself, you should pick up a small burden and try to perform the exercise with it, paying attention to the time. Memorize the rhythm of the movement, and then, after 2 weeks of such trainings, you will be able to work without the help of a watch. Keep in mind that speed of exercise in bodybuilding and fitness is very important for athletes.
Positive Phase Pace - Prolongation
In contrast to the negative phase of the movement, more energy is spent during the positive phase. In addition, more oxygen is consumed. As a result, strength indicators grow, the athlete becomes more enduring. With these movements, the central nervous system is more impressively involved, which means that the connection between the brain and muscles works better when doing these exercises. Now you will be able to get stronger without increasing the size of your muscles.
Negative Phase Speed - Pulling
Negative training is the delay in lowering the load for a longer period of time than lifting it. Many of these exercises require helpers.
During the negative mode, the muscles work to break, they are impressively injured. But this is the key to their subsequent healing and growth. This is the advantage of negative training. In addition, due to the load on the ligaments and tendons, they become stronger, as a result, you will be able to work with even greater loads.
Learn more about the pace of your workouts in this video:
