Does Your Rep Speed Really Matter

Have you ever heard of negatives? It’s a great way to change up your weight training program and see killer results. Remember that it’s absolutely critical to change up your workouts every few weeks (4 is the best) to make sure you keep get results. If you have been following the same weight training program for quite some time then it’s now time to look for something new.

Whenever you lift weights, there are three distinct parts of the movement… you have the  lifting phase (concentric), the lowering phase (eccentric) and the in-between/holding phase (isometric).  You might think that the lifting part is the most important but when it comes to getting toning results, it appears that the lowering phase is actually the most influential.

Most people concentrate on lifting, get to the top of a move and then just mindlessly lower the weight down without any thought. This could be holding back your results. If you slow down the lowering phase, then your muscles will get a much bigger burn, get more fatiqued and get faster better results. 

Research shows that slowly lowering the weight will yield better muscle building and muscle toning results from your workout plan.

How do you slow your reps?

Next time you lift, grab a lighter weight, by around 20% . I assure you, you will not finish your set using the weight range you normally use. Now it’s time for a rep… lift in the contraction phase like you always do, but in the lowering part let it take around 5-7 seconds to bring it down to start. The longer it takes, the harder the workout. Complete as many reps as possible till you go to failure.

You will see big changes in your body… increased toned muscles which leads to a spiked metabolism to help you burn more body fat.

To help your muscles recover, grab a good dose of healthy lean protein within thirty minues of your exercise routine. Snacks like: whey protein, milk, cottage cheese, grilled chicken breast and turkey are great idea.