Increasing Rep Speed for Muscle Growth

Why This Routine Works

Repetition speed is highly overlooked by bodybuilders and by using a full spectrum of rep speed, from slow to fast reps, you will be able to maximize muscle growth.

With most repetitions in a normal set, it takes about three - five seconds for a positive (first part) motion of rep and three - five seconds for a negative (last or second part) motion.

This workout routine will be performed for up to 10 weeks being split into 5 two week periods. The first 2 weeks will consist of normal repetition motion/movements. On weeks 3 through 4, you will focus on fast movements for around 1 to 2 seconds per rep. Weeks 5 and 6 will return back to the normal repetition motions. For weeks 7 and 8, you will perform each rep for between 25 to 30 seconds. Finally during the final weeks of this workout program you will return back to a normal rate of motion for each rep.

Workout Day Split

Weeks 1 - 2

Monday : Chest and Arms

Tuesday : Back and Shoulders

Thursday : Legs

Friday : Chest, Back, and Legs

Weeks 3 - 4

Monday : Chest, Shoulders and Back

Tuesday : Legs and Arms

Thursday : Chest, Shoulders and Back

Friday : Legs and Arms

Weeks 5 - 6

Monday : Chest and Arms

Tuesday : Back and Shoulders

Thursday : Legs

Friday : Chest, Back, and Legs

Weeks 7 - 8

Monday : Chest and Triceps

Tuesday : Legs

Thursday : Shoulders

Friday : Back and Biceps

Weeks 9 - 10

Monday : Chest and Arms

Tuesday : Back and Shoulders

Thursday : Legs

Friday : Chest, Back, and Legs

Increasing Rep Speed for Muscle Growth Training Stats

Weeks 1 - 2
Total Workout Time - 1 Full Week: 1 hour and 36 minutes
Total Rest Time - 1 Full Week : 2 hours and 34 minutes

Total Workout Time - Monday : 27 minutes
Total Rest Time - Monday : 40 minutes

Total Workout Time - Tuesday : 24 minutes
Total Rest Time - Tuesday : 36 minutes

Total Workout Time - Thursday : 21 minutes
Total Rest Time - Thursday : 38 minutes

Total Workout Time - Friday : 27 minutes
Total Rest Time - Friday : 40 minutes

Weeks 3 - 4
Total Workout Time - 1 Full Week: 34 minutes
Total Rest Time - 1 Full Week : 3 hours and 14 minutes

Total Workout Time - Monday : 8 minutes
Total Rest Time - Monday : 48 minutes

Total Workout Time - Tuesday : 10 minutes
Total Rest Time - Tuesday : 54 minutes

Total Workout Time - Thursday : 8 minutes
Total Rest Time - Thursday : 48 minutes

Total Workout Time - Friday : 8 minutes
Total Rest Time - Friday : 48 minutes

Weeks 5 - 6
Total Workout Time - 1 Full Week: 1 hour and 36 minutes
Total Rest Time - 1 Full Week : 2 hours and 34 minutes

Total Workout Time - Monday : 27 minutes
Total Rest Time - Monday : 40 minutes

Total Workout Time - Tuesday : 24 minutes
Total Rest Time - Tuesday : 36 minutes

Total Workout Time - Thursday : 21 minutes
Total Rest Time - Thursday : 38 minutes

Total Workout Time - Friday : 27 minutes
Total Rest Time - Friday : 40 minutes

Weeks 7 - 8
Total Workout Time - 1 Full Week: 1 hour and 50 minutes
Total Rest Time - 1 Full Week : 1 hour and 28 minutes

Total Workout Time - Monday : 30 minutes
Total Rest Time - Monday : 24 minutes

Total Workout Time - Tuesday : 25 minutes
Total Rest Time - Tuesday : 20 minutes

Total Workout Time - Thursday : 25 minutes
Total Rest Time - Thursday : 20 minutes

Total Workout Time - Friday : 30 minutes
Total Rest Time - Friday : 24 minutes

Weeks 9 - 10
Total Workout Time - 1 Full Week: 1 hour and 36 minutes
Total Rest Time - 1 Full Week : 2 hours and 34 minutes

Total Workout Time - Monday : 27 minutes
Total Rest Time - Monday : 40 minutes

Total Workout Time - Tuesday : 24 minutes
Total Rest Time - Tuesday : 36 minutes

Total Workout Time - Thursday : 21 minutes
Total Rest Time - Thursday : 38 minutes

Total Workout Time - Friday : 27 minutes
Total Rest Time - Friday : 40 minutes

Equipment Used

Barbell, Dumbbell, Strength Machine, Cable Machine, Leg Press Machine, Bench, Weight Plate

Nutrition

• Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter

• Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast,

Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber.

As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet.

Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building.

Notes

You can add in some warm-up sets into each workout to loosen up your muscles.

Remember during your workout is that progress makes perfect, by constantly pushing the pace and making gradual improvements you will be able to refine your muscle development.

Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part.

With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.