How fast should you lift weights to get stronger muscles?
Early-phase muscular adaptations in response to slow-speed versus traditional resistance-training regimens
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Slow-speed training produced greater adaptive response than normal-speed training at similar intensity
Contradicts the common belief that faster repetitions with lighter weights are less effective for muscle adaptation
Practical Takeaways
For muscle adaptation with lighter weights, try slow-speed reps (10s concentric, 4s eccentric)
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Slow-speed training produced greater adaptive response than normal-speed training at similar intensity
Contradicts the common belief that faster repetitions with lighter weights are less effective for muscle adaptation
Practical Takeaways
For muscle adaptation with lighter weights, try slow-speed reps (10s concentric, 4s eccentric)
Publication
Journal
European Journal of Applied Physiology
Year
2012
Authors
M. Schuenke, Jennifer R. Herman, Roger M. Gliders, F. Hagerman, R. S. Hikida, Sharon R. Rana, K. Ragg, R. Staron
Related Content
Claims (3)
For women who haven't lifted weights before, doing traditional heavy strength training with slow, controlled movements for 6 weeks gives the best overall muscle growth in all types of muscle fibers.
When women who haven't trained before do weightlifting for 6 weeks, their fast-twitch muscle fibers change: some decrease while others increase, and this happens no matter how fast or hard they train.
For women new to lifting weights, doing slow reps with longer muscle contractions builds more muscle strength and size faster than regular-speed lifting at the same effort level over 6 weeks.