Fast reps for explosiveness, but do you build muscle? And slow reps can increase your muscle mass, but what about endurance and injury prevention? Understanding the concept and importance of rep speed and time under tension for muscle growth is paramount if you want to become a fitter person.
Newton’s second law of motion—Force equals mass times acceleration (F=ma)—can significantly enhance training outcomes. This principle is fundamental for athletes who aim to maximise their lifting performance. By manipulating the variables of mass and acceleration, lifters can achieve greater force outputs, leading to improved strength and muscle growth.
Weightlifters often debate the optimal approach to lifting: should they focus on moving heavier weights slowly, or lighter weights quickly? This question directly relates to how force is generated and utilised during lifts. Grasping the concept of balancing mass and acceleration allows athletes to tailor their training to their specific goals, whether it’s increasing muscle hypertrophy, enhancing explosive power, or improving overall strength.
The information you are about to read below regarding the importance of rep speed and time under tension for muscle growth is based on a conversation between Peter Attia and Layne Norton.
Peter Attia is a prominent figure in longevity, health optimization, and medicine. Through his medical practice and involvement in research initiatives, Attia focuses on extending lifespan and improving quality of life. A thought leader in health and wellness, he communicates complex medical concepts effectively, emphasizing the significance of nutrition, exercise, and lifestyle choices in optimizing health and longevity.
Dr Layne Norton is a scientist, pro natural bodybuilder, raw elite powerlifter, and physique coach, among other things. He received his BS in Biochemistry, and his PhD in Nutritional Sciences. Besides being a coach, he also commands his YouTube channel in which he talks about science and fitness intertwined, sometimes breaking down scientific studies that come out so people can make better informed decisions in their fitness journey.
By strategically adjusting their training routines, lifters can optimise force production, reduce the risk of injuries, and achieve better results in their workouts.
The Importance of Rep Speed and Time Under Tension for Muscle Growth
Understanding Force, Mass, and Acceleration
Force is the product of mass and acceleration. In weightlifting terms:
- Mass: The weight being lifted.
- Acceleration: The speed at which the weight is moved.
Increasing the mass while maintaining the same acceleration increases the force. Similarly, increasing the acceleration while lifting the same mass also increases the force. However, as the weight becomes heavier, it’s naturally harder to lift it quickly, hence the focus shifts more towards the mass variable.
Practical Application in Training
When performing exercises like the bench press or dumbbell press, there are two main approaches influenced by this principle:
- High Mass, Low Acceleration: Lifting heavier weights more slowly.
- Low Mass, High Acceleration: Lifting lighter weights more quickly.
High Mass, Low Acceleration
For powerlifters, the primary goal is to lift the maximum possible weight, often leading to slower lifts. This method emphasises increasing the mass variable, as in:
- One-Rep Max (1RM): The heaviest weight one can lift for a single repetition.
- Training Near Max Capacity: Performing sets with weights close to the 1RM to build strength and muscle mass.
Low Mass, High Acceleration
For bodybuilders and athletes focusing on explosive strength, lifting lighter weights with greater speed is beneficial. This method prioritises acceleration, aiming to:
- Enhance Muscle Power: Increasing the speed of lifts to improve explosive strength.
- Reduce Fatigue: Lighter weights mean less overall strain, reducing the risk of overtraining and injury.
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Integrating Both Approaches
Effective training programs often incorporate both high mass, low acceleration, and low mass, high acceleration workouts. For example:
- Heavy Days: Focus on lifting near-maximal weights with slower, controlled movements to maximise muscle tension and strength.
- Speed Days: Use lighter weights lifted explosively to improve acceleration and power.
Safety and Injury Prevention
Balancing mass and acceleration also plays a critical role in injury prevention. Overemphasis on either can lead to issues:
- Too Much Mass: Lifting excessively heavy weights can strain muscles and joints, leading to injuries.
- Too Much Acceleration: Lifting too quickly with poor form can cause muscle tears and other injuries.
Practical Example
Consider a bench press workout:
- Heavy Set: Perform 3 sets of 3-5 reps at 85-90% of your 1RM. Focus on controlled, powerful lifts.
- Speed Set: Perform 3 sets of 8-10 reps at 50-60% of your 1RM. Lift as explosively as possible while maintaining proper form.
Expert Insights
Norton’s strength coach Zach highlights the importance of varying training loads and speeds to build strength efficiently. His methodology involves alternating between heavy, slow lifts and lighter, faster lifts, aligning with the Force equals mass times acceleration (Newton’s principle).
“On heavy weights, they’re going to move slow because they have to, but to keep training strength, move as quickly as possible with lighter weights,” Norton explains.
Balancing mass and acceleration in weightlifting optimises force production, enhancing both strength and power. By integrating heavy, slow lifts with lighter, explosive movements, athletes can maximise their training effectiveness while minimising the risk of injury. This strategic approach ensures comprehensive muscle development and superior performance in both bodybuilding and powerlifting disciplines.
Read Also: Is Training to Failure Worth the Fatigue for Muscle Growth?
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.