fast or slow

[mancs325i]

iam just begining to use weights been reading everything i can on best exercises and what to eat and stuff ..iam just wondering whats the best for a begineer as in lifting speed shud i lift the weights slow or fast? read if you do it faster you can lift more weight than if you did it slow just wondering what other people reckons best for a skinny guy to be doing either fast or slow?whats the pros and cons of both?

[prbloodeyes]

You should concentrate in your technique rather than your speed. If you go too fast you might start to used your memento to push your weight, you might be able to lift more but you are not getting the better results. This is all depend of what you are doing, there are some exercises that require memento to raise the weights, but like I say just concentrate:cool: on your technique first and beginners exercises.

[Deviation]

Speed shouldn't be your concern. Focus on form then add weight. Often times I'll start with just the bar until I feel the form is right.

Speed can be your worst enemy. If you're off on your form or lack control, you will injure yourself.

[OptikaNET]

Lifting fast not only means you can't focus on your form, it increases your chance of injury. To grow you have to "damage" the muscle fibres in a way that forces the body to "reinforce" them so they grow wider and so the muscles get bigger. It should make sense that slow movements have more time in which to damage the fibres and therefore will lead to larger growth. It's also harder because, as the previous poster almost said, momentum does most of the work for you (if you quickly start the bar moving it will continue moving on its own until gravity slows it down).

Although watching the weight increase is an encouraging sign of progress, correct form and control are more important for growth and avoiding injury.

[mancs325i]

ok thank you every one ive been right to do it the way iam doing then just gets confusing the more you read lol

[OptikaNET]

There is one caveat. If you're doing sport-specific training rather than general fitness and/or bulking, then sometimes explosive-power is important (If you're a sprinter, say, or a discus thrower) in which case you need to develop not only strength but speed as well.

However this kind of explosive-strength training is best done with low weights to avoid injury and I can think of no situation where speed-bench press would be required (for example!).

In every other circumstance, slower is better. Raise to the count of one, lower to the count of two (or, for the hardcore, raise to the count of one, hold for the count of two, lower to the count of three.

Kind Regards
Dave

[utefaninutah]

Definitely slow, good form, and full range of motion will get you better results in the long run.