Repetition Speed when Trying to Build Muscle
To make sure that muscle gains are achieved safely, form is one of the most important factors. Proper form should never be sacrificed in an attempt to add weight or artificially increase repetitions. Use as much weight as possible to perform repetitions, while maintaining good form.
In other words, don’t stop the exercise just because a slight level of cheating becomes necessary. Always strive to perform two additional repetitions, using a little momentum and all the effort that can be mustered, but only if it is safe to do so.
During the first few repetitions of a given exercise, you are able to move faster due to you high levels of strength available. However, this is also when injury is most likely to occur. It is important to make sure that the first few repetitions of every set are performed in a slow and deliberate manner. Perfect form should always be the goal.
Even though a muscle can produce more power at the beginning of a set, during the first few repetitions, the muscles and tendons have not been given enough time to warm-up. Injuries can happen at any point during the performance of an exercise. But, more often than not, the majority of injuries occur during the first few repetitions. Those that don’t, occur because of a lack of proper form.
Really slow repetition speed is not required to build muscle fast. As a general rule, lifting the weight in approximately two seconds will work just fine. Lower the weight in approximately four seconds. This may vary slightly throughout the set, which is perfectly fine, however, always try to perform each repetition at this rate of speed. This will help you maintain excellent form.
