Boosting your strength gains can be as simple as making one adjustment to your training: lifting faster. According to research, the speed at which you lift weights can significantly impact your strength development and training efficiency, as explained in a video shared by PictureFit.
Understanding the Principle
The principle of specificity dictates that to lift heavy, you need to train heavy. However, tweaking aspects around heavy lifting, such as set and rep schemes, lifting techniques, and even the speed of your lifts, can lead to significant improvements in strength.
Key Takeaways Table:
Benefits of Lifting Weights Faster Than Normal
Studies have shown that lifting at higher velocities can match or even surpass the strength gains achieved through traditional training methods. For instance, a 2020 study demonstrated better strength gains with high-velocity lifting compared to traditional methods involving fixed reps and sets based on a percentage of the 1RM (one-rep max). Furthermore, a 2014 study revealed that lifting at maximum velocity nearly doubled strength gains compared to intentionally slow reps, despite the latter involving 60% more time under tension.
Advantages Beyond Strength Gains
One of the most notable benefits of lifting faster is the reduction in training volume. Many velocity-based studies indicate that faster lifting increases strength with less overall volume, leading to less fatigue. This reduction in training volume can be particularly advantageous in programming, allowing for more gains with less work and reducing the risk of overtraining and injury.
Mechanics of Lifting Faster
The benefits of faster lifting likely stem from increased force production and improved neuromuscular coordination. Faster movements generate more force, leading to greater muscle stimulation. Additionally, high-velocity contractions enhance the synchronization between the brain and muscles, improving the efficiency of muscle contractions.
Implementing High-Velocity Training
To incorporate high-velocity training into your routine, focus on the concentric (lifting) phase of your exercises. Aim to complete the first concentric rep of a lift within 0.5 to 1 second, depending on the lift’s travel distance. Maintain the same eccentric (lowering) phase duration, typically 2 to 3 seconds. Monitor your lifting speed and stop your set once your speed starts to decline, even slightly, to avoid fatigue.
Selecting the Right Weight
Choose the heaviest weight you can safely lift at a faster rate, usually around 75 to 85% of your 1RM. Adjust the weight between sets if necessary to maintain the desired lifting speed.
Balancing Heavy and Fast Lifting
While lifting faster can be highly beneficial, it’s essential to balance it with traditional heavy lifting. Incorporate periods of training with very heavy weights (above 85% 1RM) where you will naturally lift slower. This combination ensures comprehensive strength development.
Conclusion
Switching to faster lifting can lead to significant improvements in strength, reduce training volume, and enhance muscle efficiency. If you’ve primarily trained with slower reps, this change could provide the boost you need to achieve your strength goals. Give it a try, and you might find yourself feeling stronger and more energized during your workouts.
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.