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Best Rep Speed for Muscle Growth

Jonathan Lawson dumbbell pullovers - Best Rep Speed for Muscle Growth

Q: What is the best rep speed for muscle growth? I want to look like a bodybuilder/physique athlete, so I’m not that concerned with strength. I just want more muscle mass.

A: In The X-traordinary X-Rep Workout e-book we cite a study that attempted to determine the optimal rep speed for building muscle. It compared doing sets with a two-to-three-second positive and a two-to-three-second negative—about three up, three down—with sets using a power cadence, which is one second up and three seconds down. The power cadence produced the most mass in this study. [Int J Sports Med. 30(3):200-204; 2009.] [Read more…]

Filed Under: X Files Tagged With: anabolic, best rep speed for muscle growth, bodybuilder, building muscle, eccentric, fast-twitch, fat-to-muscle, fat-to-muscle workout, international journal of sports medicine, muscle biopsies, muscle fibers, muscle growth, muscle mass, myotatic reflex, optimal rep speed, physique athlete, protein remodeling, rep speed, semi-stretch, semistretch, ultimate fat-to-muscle, x-centric, x-centric mass workout, x-traordinary x-rep workout

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