Re: Rep Speed
Here are the conclusions for each study that I posted. Please feel free to post other studies if you have found them. Science seems pretty mixed. Why do some people authoritatively say that fast reps are the best way?
It was concluded that neither slow, fast, nor the combination slow and fast repetition training speeds was superior in developing leg power in untrained college-aged men.
CONCLUSIONS: Slow weight training is likely to be more effective than explosive training for improving the acceleration phase of sprinting, when force is high throughout the length of the stroke. Explosive weight training may be more effective in speed maintenance, when forces are developed rapidly over a short period at the start of the stroke
TR = traditional speed versus SS = super slow speed
Thus, the TR group's improvement in total exercise weight lifted was significantly greater than that of the SS group after testing (39% vs. 15%). Exercise duration on the cycle ergometer and work rate significantly improved for both groups, but there was no group-by-training interaction. No significant differences were found for body composition or additional aerobic variables measured. Both strength training protocols produced a significant improvement in strength during a 10-week training period, but the TR protocol produced better gains in the absence of changes in percentage of body fat, body mass index, lean body mass, and body weight. In addition, strength training alone did not improve Vo2max, yet short-term endurance increased.
CONCLUSIONS: Super-Slow training is an effective method for middle-aged and older adults to increase strength. Although studies still need to be done with at-risk populations, repetition speed should be considered when prescribing resistance training. (SS resulted in 50% more strength gains)
PMID: 11447355 [PubMed - indexed for MEDLINE]
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CONCLUSIONS: Three sets of exercise produce twice the strength increase of one set in the early phase of resistance training. Training fast produces greater strength increases than training slow; however, there does not appear to be any additional benefit of training with both three sets and fast contractions.
PMID: 16177617 [PubMed - indexed for MEDLINE]
The Journal of Strength and Conditioning Research: Vol. 1, No. 2, pp. 36–38.
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