| There are a number of reasons why slow training is | | | | inertia, will force you to do more work and as a result, |
| preferable to fast training for building muscular size and | | | | build muscle faster. |
| strength. Let us examine some of them. | | | | Isokinetic evaluations of maximum muscle strength |
| Slow repetitions produce a longer period of continuous | | | | reveal that more muscle force is produced at slower |
| muscular tension. For example a fast-paced, | | | | movement speeds. There is definitely an inverse |
| one-second-up and one second down. training | | | | relationship between movement speed and muscle |
| cadence requires only twenty seconds of continuous | | | | force. |
| muscle tension to complete ten repetitions. On the | | | | Performing your exercise in a slow deliberate manner |
| other hand, a slow paced two seconds up and four | | | | involves the maximum number of muscle fibers. |
| seconds down repetition guideline requires sixty | | | | Because the firing rate at slow speeds does not |
| seconds of continuous muscle tension to complete ten | | | | exceed the firing rate at high speeds, your muscles |
| repetitions. | | | | are forced to compensate by engaging a higher |
| Given the same weight load, both methods accomplish | | | | number of muscle fibers. |
| the same amount of work. But the slower method | | | | Please remember, that if you are in doubt about the |
| uses more muscle effort, while the faster method | | | | speed of your movement, just count. Count slowly to |
| uses more momentum. Muscle effort is one of the | | | | five on the way up and slowly to ten on the way |
| keys to muscle development. The elimination of | | | | down. |
| momentum, that is the weight moves itself through its | | | | |