Protective Effect Of Slow Reps

The arm extending half of a repetition is called the eccentric contraction because the action lengthens your muscles. It's been shown to produce greater increases in muscle size and strength because force production is greatest during this part of the exercise. That force production can be increased with speed. The faster you do your reps, the more stress you place on muscle fibers.

A study published in the Journal of Strength and Conditioning Research suggests that performing a workout of slow-speed eccentric movements as far out as 14 days before a high-speed workout can protect muscle fibers from excessive damage. The slow eccentric contractions produce protective proteins that blunt the degree of stress your muscles will endure in future workouts.

True Strength Moment: Every session of weight training subjects muscle fibers to some degree of stress. The fact is bigger, stronger muscles are built through a rebuilding process that begins after muscle fibers are broken down. But you don't want to subject them to too much stress. This research offers a handy tip for those planning a workout change involving an increase of intensity through greater speed. The branched chain amino acids (BCAAs) in whey protein enjoyed right before training can provide additional anti-catabolic support.
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rahul dev
Jun 13, 2010
ya realy true slow reps pump up the body more as compare to fast reps
Jun 16, 2010
although fast reps target the fast twitch muscles fibers, which have a greater rate of growth