Repping your Weight

There are dozens of ways to lift weights. Some lift using quick reps, others use slower reps, but not every repetition is created equally and using different methods will yield different results.

In 1982, world renowned strength training coach Chrales Poliquin became the first to create a science in repetitions. He used this method to train Olympic medalists in 18 different sports.

According to Poliquin, if you are looking to increase muscular size, you should focus on slower repetitions with higher weights. If you just want to increase power but not weight or size, go for quick repetitions with less weights.

If you want to gain fat-burning muscle, your should slow your reps down and keep your muscles in the contracted position for a longer period of time. This will encourage more growth in your muscles and will also speed up your metabolism to burn more calories.

Slow speed lifting brings about more metabolic adaptations than high speed lifting. It enables a novice to develop a better connection between your mind and the muscles you are working out.

Strength is gained more effectively at slow speeds than fast speeds. A squat, where you bend your knees to lower your bum to the ground, is best performed at slow speeds to prevent injuries.

As you get more experienced in your training, it becomes more important to have a greater variety of training speeds. This way, your muscles will always continue to respond and grow. You should also vary your exercises every six workouts and manipulate training variables, such as tempo, if you wish to progress.