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Slow Reps vs Fast Reps – Which is The Best for Muscle Growth?

Find out whether you need to speed up or slow down when it comes to lifting.

Find out whether you need to speed up or slow down when it comes to lifting.

What is Muscle Hypertrophy?

Muscle hypertrophy refers to an increase in the size or volume of muscle cells, which results in an overall increase in muscle mass. This can occur through a variety of mechanisms, including increased protein synthesis within the muscle cells, increased fluid volume within the cells, and increased numbers of muscle fibres.

Muscle hypertrophy is typically stimulated by resistance training or weightlifting exercises, which place stress on the muscle fibres and cause them to adapt and grow stronger. Over time, this leads to an increase in the size and strength of the muscles being trained.

Best Upper Chest Dumbbell Exercises You Can Do With No BenchSource: DreamLens Production on Pexels

There are two main types of muscle hypertrophy: myofibrillar hypertrophy, which involves an increase in the size and number of myofibrils within the muscle cells, and sarcoplasmic hypertrophy, which involves an increase in the volume of fluid and other non-contractile components within the muscle cells.

Both types of muscle hypertrophy can contribute to overall muscle growth and improved performance in athletic activities, but the specific mechanisms and training strategies that are most effective for each type may differ.

Jeremy Ethier is a certified personal trainer and kinesiologist who is known for his popular fitness and nutrition content on YouTube. He has a Bachelor of Science degree in kinesiology from the University of Western Ontario and is also a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association (NSCA).

Video – Slow Reps vs Fast Reps

What are Sets and Reps in Weightlifting?

In weightlifting, a set refers to a group of consecutive repetitions (reps) of a particular exercise. For example, if you were doing bicep curls, a set might consist of 10 reps of the exercise, meaning you would perform the curl motion 10 times in a row before resting.

Repetitions, or reps, refer to the number of times a particular movement is performed during an exercise. For example, if you were doing squats, one rep would be considered as going down into a squat and then standing back up again.

Sets and reps are both important factors to consider when designing a weightlifting program. The number of sets and reps can be adjusted to achieve different goals, such as building strength, increasing muscle size (hypertrophy), or improving muscular endurance.

Typically, weightlifting programs will prescribe a certain number of sets and reps for each exercise, with the number of sets and reps varying depending on the specific exercise and the individual’s goals and fitness level. For example, a program might prescribe 3 sets of 10 reps for bicep curls, meaning the person would perform 3 sets of 10 curls each, with a rest period in between each set.

What are Macronutrients?

Macronutrients are nutrients that are required in large amounts by the body to maintain normal physiological function and provide energy for daily activities. There are three primary macronutrients: carbohydrates, proteins, and fats.

Carbohydrates are the body’s primary source of energy, and they are broken down into glucose to be used as fuel. Good sources of carbohydrates include fruits, vegetables, whole grains, and legumes.

Proteins are essential for building and repairing tissues in the body, and they are also involved in many metabolic processes. Good sources of protein include meat, fish, eggs, dairy products, legumes, and nuts.

Fats are important for maintaining cell function and providing energy, and they are also involved in the absorption of fat-soluble vitamins. Good sources of healthy fats include nuts, seeds, avocados, and fatty fish, while saturated and trans fats found in processed foods should be limited.

In addition to these three primary macronutrients, fibre is also an important nutrient that is necessary for maintaining digestive health and preventing chronic disease. While it is not considered a macronutrient, it is an essential part of a healthy diet.

Balancing the intake of macronutrients is important for overall health and well-being, and the optimal ratio of each macronutrient may vary depending on an individual’s specific needs and goals.

Why is Protein Important for Muscle Growth?

Protein is an essential nutrient that plays a critical role in muscle growth and repair. When you engage in strength training or other forms of resistance exercise, you create microscopic tears in your muscle fibres. Protein provides the building blocks necessary to repair and rebuild these muscle fibres, resulting in muscle growth and increased strength over time.

Protein is made up of amino acids, which are the building blocks of muscle tissue. When you consume protein, your body breaks it down into its constituent amino acids, which are then used to repair and rebuild muscle fibres. Specifically, the amino acid leucine has been shown to be particularly important for muscle growth, as it activates a process called protein synthesis, which is essential for building new muscle tissue.

In addition to providing the building blocks for muscle growth, protein also plays a key role in regulating muscle protein turnover. Muscle protein turnover refers to the balance between muscle protein synthesis (the process of building new muscle tissue) and muscle protein breakdown (the process of breaking down existing muscle tissue for energy). Consuming adequate amounts of protein helps to maintain a positive muscle protein balance, which is essential for muscle growth and maintenance.

Overall, protein is an essential nutrient for anyone looking to build and maintain muscle mass. While the exact amount of protein needed may vary depending on an individual’s specific goals and circumstances, consuming adequate amounts of protein through a balanced diet or supplementation is important for optimizing muscle growth and overall health.

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