Half Speed Reps

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HALF SPEED REPS.
We also LOVE 'Quarter Speed' Reps!



One study from the Journal of Strength and Conditioning Research showed that when a slow lifting tempo and lighter weight was used (5s concentric and 5s eccentric, 55% 1RM), activation of the chest was reduced by up to 36% during the bench press when compared to lifting with a faster tempo and heavier weight (subjects instructed to lift as fast as possible with 85% 1RM). And this was seen despite both protocols being taken to failure, indicating that very slow lifting fails to sufficiently stimulate or activate the higher threshold type II muscle fibers.

A 2016 study found that based on all of the studies currently published on lifting tempo, a lifting tempo between 2 to 6 seconds per rep seems to maximize growth.

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