Not all lifters are the same in regard to the rep speed they use. Rep speed may vary from super-fast explosive reps to super-slow reps. Those who practice super-fast explosive lifting usually do so with fairly light weights for the purpose of building explosive speed and power. Others do not lift super fast, but their rep speed would still be considered fast. Perhaps the most common rep speed is a moderate rep speed as it is safer than fast lifting and tends to be easier on the joints than fast lifting. Then you have those who prefer slow reps, or even super-slow reps. Slow lifting is more common among bodybuilders than powerlifters and power athletes, although powerlifters may engage in slow lifting as part of their assistance work.
Whether you lift fast or slow, it is important to use good form. Those who lift slower tend to be more deliberate about using perfect lifting form and are often more focused on the specific part of a muscle in which they want to feel the lifting stress. However, you will also find lifters who lift fast, yet they are still meticulous about their lifting form and totally tuned in to the exact part of the body that is being stressed while lifting. Whether you lift fast, or slow, or somewhere in between, do your best to be deliberate and precise in regard to the execution of each rep.
What does good form look like in the context of different rep speeds? Check out the bench press videos posted below as they are designed to help you understand that elite lifters vary greatly in terms of their lifting speed, but they all use good form. The idea is to take note of the variations in rep speed that bodybuilders and powerlifters use so that you can try them out and choose the rep speed that proves to provide the best results in your own experience.
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Super Fast Explosive Lifting (Use 40 to 60% of your single rep max)
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Fast Concentric Lifting Speed, Moderate Lowering Speed
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Start With Fast Reps, Finish With Moderate Speed Reps
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Start With 23 Fast Reps Finish With 3 Slow Reps
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Moderately Fast Rep Speed
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Moderate Rep Speed
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Moderately Slow Rep Speed
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Slow Rep Speed
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Slow Eccentric and Fast Concentric Rep Speed
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Super Slow Reps
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A Mixture of Super Slow and Fast Reps
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Explosive Rep Speed
If the main purpose of your lifting is to build strength and explosive power, use 40 to 60% of your single rep max and blast the weight up as fast and hard as possible. Do 8 to 12 sets, but only do three reps per set.
Fast Rep Speed
If your main objective is to build a combination of strength, size, and explosive power, use a weight that allows 10 to 12 reps, and lift fast while using perfect form.
Moderate Rep Speed
If your main objective is to build size, strength, and to do it as safe as possible, use a moderate rep speed with a weight that you can perform for 6 to 10 reps.
Slow Rep Speed
If your main objective is to isolate a specific part of a muscle while going for the burn to build muscle size, use 40 to 60% of your single rep max in conjunction with a slow to super slow rep speed. Push either close to failure or all the way to failure on each set.
Varied Rep Speed
Some lifters incorporate a variety of speeds into their lifting. There are also bodybuilding coaches who specify how long it should take to lift the bar, how long to pause and squeeze at the top of the rep, how long to lower the bar, and how long to pause at the bottom of each rep. Eric Broser is bodybuilder and bodybuilding coach who does this. Most of his training is at a moderate to slow pace with a little moderately fast lifting mixed in. He has achieved excellent results within his own physique using this method, even into his 50’s, and has had tremendous success coaching others as well. Eric Broser’s training methodology is definitely something that any serious bodybuilder should check out. He has a system that he calls SPEC which is made up of workouts that consist of four different types of reps as follows:
S refers to Stretch. These are reps in which you pause while the muscle is in a fully stretched position for each rep. You should strive for a maximum stretch for each rep.
P refers to peak contraction. These are reps in which you pause and squeeze the muscle as hard as possible in the fully contracted position.
E refers to eccentric or lowering the weight. These are reps in which you lower the weight over the course of at least 4 seconds. You can lift the weight over the course of 1 to 2 seconds.
C refers to concentric, or lifting the weight as opposed to lowering the weight. When stressing the concentric portion of the lift, the weight is lifted upward over the course of at least 4 seconds.
You can get a sense of how SPEC training works by watching the following video
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Customize Your Workouts
In the end, the goal of considering different variations of rep speed is to customize your workouts according to your goals, preferences, and what gives you the best results. Best of training to you.