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Answer:
The two different
style of lifting speeds you mention each
have their positives and negatives. Both
fast and slow reps can be good and it is
always wise to mix the speed up regularly.
When you lift
fast, you should be moving the bar as quickly
as you can without losing tension in the
muscle. The heavier the weight, the slower
the bar will go regardless of how fast you
are trying to move it. The major downside
of lifting fast is that sometimes too much
momentum can come into play in an exercise
This can reduce the tension in the muscle
and decrease the benefits you get from it.
The theory
behind slow training is that it removes
all momentum from the exercise, keeping
all the tension on the muscles. This is
very true. There are several downsides to
slow training. The first is that you won't
be able to use as much weight on the lift.
Second, slow training is not well suited
to certain exercises such as power cleans,
which rely a lot on momentum. Third, in
real-world athletics, there are very few
sports that use slow movements. Using slow
training will not prepare you for those
sports.
As far as
lifting pace goes, do both. Try alternating
pace with each lifting day, e.g. fast one
day then slow the next. Be aware that they
both work. It is up to you to find out which
works better for you and which is more appropriate
for your goals.
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