Slow reps Vs. Fast reps
Chili:
Quote from: X Mr Lol X on November 23, 2009, 07:25:29 PM
Slow twitch Muscles: These are what long distance runners use, and what body builders use. They are focused to be able to endure labor for long periods of time. The marathon runner would rather be able to run distances that sprint fast right? The body builder would rather be able to pull out 20 reps than 1-2 right?
Fast Twitch Muscles: These are what sprinters and powerlifters use. They are focused on being able to suffer from extreme labor for very short periods of time. The sprinter would rather be able to sprint 100m in 9 seconds than have a 3:50 mile right? The powerlifter would rather bench 750 and squat 1100 than being able to do flyes for 30 reps right?
Bench Press WORLD RECORD RYAN KENNELLY 1074 lbs
I think your mistaken by putting Bodybuilders in the Slow Twitch Muscles Section, Marathon Runners are normally extremely skinny while bodybuilders muscularity is more comparitive to Sprinters.
I've also read in many other places that they are Multiple types of Fast Twitch Fibres.
http://sportsmedicine.about.com/od/anatomyandphysiology/a/MuscleFiberType.htm,
http://www.bodybuilding.com/fun/drobson33.htm,
http://www.bodybuilding.com/fun/sclark20.htm,
While these sources are not the best, I think there suffeicent.
Also, about the Momentum Vs More Muscle Fibre's argument, for any moving object there will be forces and energy involved. It would be easier to lift a weight if you accelerate during the rep as Newton Defined Force is the rate of change of momentum, or Force= Mass x Acceleration so if you pull off a 'bouncy rep' or a 'fast rep' it will be slightly easier because in both of these reps there is by going faster you are exerting a higher force as for a rep to be 'fast' or 'boundy' there will be more acceleration involved (to get to a certain speed, for example from 0 km/h to 10km/h you HAVE TO accelerate so there is always a force, and say 1 guy does a rep at 5 m/s(unrealistic but roll with it) he has to accelerate from 0 km/h (he always starts stationary, and at the top and bottom parts of the rep he stops and changes direction) to 5 m/s so if lets say the mass is 1 kg (Very unrealistic) 1 x 5 = 5N so he is exerting 5 Newtons, where as someone who does a fast rep at 10m/s(again, unrealistic), he starts at 0 m/s and at the top and bottom he also gets to 0 m/s it means he accelerates assuming his mass is 1 kg again 1 x 10 = 10, so he exerts a greater force. So in conclusion he is using force (rate of change of momentum) to his advantage by doing a faster rep, however.. and this is a big however, to exert a greater force it has to come from somewhere, and guess where? Im assuming the greater force comes from the use of more muscle mass.
I also stated, that there is energy involved, now Kinetic energy = 1/2 x mass x velocity(same as speed, except it is a vector quantity)^2, and as you can see, the faster the rep(or the greater the velocity), the more energy is used (or for better terms 'transformed' as energy can not be destroyed or created (apart from in nuclear physics)). You are also giving it potential energy by giving it potential to fall and Potential energy = mass x gravity x height, so the higher you get the weight, the more energy is used too.
Personally, I think the 2 seconds up, 0 seconds at the top, and 2 seconds down works great, but sometimes many people also use 1 second up, 0 seconds at the top, 3 seconds down to accentuate the negative personally, I think this works better as it makes use of faster and slower speeds to manipulate the amount of muscle mass used during the rep, and the amount of time of pressure on the muscles, and also for the fact that people tend to be stronger during the negative part of the rep. I also think resting at the top can be useful too, just to try squeeze out another rep or so during your set.
Most of all, I think its good for you to mix up these techniques, and I apologise for err 'going off on one' or 'rambling on'.
X Mr Lol X:
Quote from: Chili on November 26, 2009, 12:53:11 PM
Quote from: X Mr Lol X on November 23, 2009, 07:25:29 PM
Slow twitch Muscles: These are what long distance runners use, and what body builders use. They are focused to be able to endure labor for long periods of time. The marathon runner would rather be able to run distances that sprint fast right? The body builder would rather be able to pull out 20 reps than 1-2 right?
Fast Twitch Muscles: These are what sprinters and powerlifters use. They are focused on being able to suffer from extreme labor for very short periods of time. The sprinter would rather be able to sprint 100m in 9 seconds than have a 3:50 mile right? The powerlifter would rather bench 750 and squat 1100 than being able to do flyes for 30 reps right?
Bench Press WORLD RECORD RYAN KENNELLY 1074 lbs
I think your mistaken by putting Bodybuilders in the Slow Twitch Muscles Section, Marathon Runners are normally extremely skinny while bodybuilders muscularity is more comparitive to Sprinters.
A bodybuilder wants more reps, a distance runenr wants longer distance. So the runner wants to be able to go for long periods of time, the bodybuilder wants to hold weight for long periods of time.. Slow Twitch
The sprinter wants to go all out for 100m, he doesnt care what his mile time is, he just wants 100m as fast as possible. The power lifter doesnt care what his 20 rep max is, he wants a higher 1,2 and 3 rep max. If a bodybuilder can put up 200 pounds for 10 reps, the power lifter doesnt care, he wants to do 450, for 3 reps, or 520 for 1. Fast Twitch
mdhillon:
thats some good info...hey quick question...when ur talking about your max bench press..how many reps are we talking about?
england09:
With slow fast, I do supersets. The weight I use makes me lift slowly anyway due to how heavy it is compared to my strength, so I lift as fast as I can, but my last rep is usually very slow due to how hard it is
X Mr Lol X:
Quote from: mdhillon on November 26, 2009, 01:10:22 PM
thats some good info...hey quick question...when ur talking about your max bench press..how many reps are we talking about?
Max always = the most you can do. Soo my 255 bench, is just 1 rep. Its always 1 rep, unless like "3 rep max, 10 rep max etc"
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