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how quick or slow to lift

vampire_uk_75 Posts: 5 Joined: 2004/10/09	2004/10/11, 10:30 AM just a quick question to ask..... how fast should i lift the weights to give me the best results.:dumbbell:
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/10/11, 12:43 PM Up should be fast but controlled, down should be about or double the length it took to press.( thats my rule anyways) So if your going for strength and speed, 1sec up, 2sec down. If you just wanna bodybuild 2-3 sec up, 3 -6sec down. Down phase or essentric contractions, actually "burn"(don't know the word I need here) more muscle fibers. -------------- ....I\'m probably in my underwear typing this......or maybe not!
obi-wan Posts: 7 Joined: 2004/10/11	2004/10/11, 01:49 PM thanks andrew. i am after size really (as i am of small build) but want to gain strength and tone as well what do you suggest? :dumbbell:
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/10/11, 05:36 PM as long as its a controlled descent, and your not letting momemtum take over your ok. Do what feels natural -------------- ....I\'m probably in my underwear typing this......or maybe not!
obi-wan Posts: 7 Joined: 2004/10/11	2004/10/14, 08:33 PM so no rushing as i have been doing then.
pimple Posts: 490 Joined: 2003/07/08	2004/10/14, 11:27 PM just take your time when handling the weights... but make sure you don't take more rest than you need between your sets... -------------- The following sentence is true. The previous sentence is false.
obi-wan Posts: 7 Joined: 2004/10/11	2004/10/15, 10:56 AM how long are you suppose to rest between set?
pimple Posts: 490 Joined: 2003/07/08	2004/10/15, 12:50 PM that kind of depends on the work done on that set, but i keep my resting periods between 30-90 seconds, depending on how heavy the set was... this range will keep the overall intensity of the workout moderatly high, so 45 minutes would be plenty of time to lift the hell out of your body... anyways, if i do a set in the 8-10 reps range (the highest i'll ever go), then i just add more weight to the barbell and sip some water, and start on the heavier set as soon as possible... when the weight keeps the set in the 4-6 reps range, then i'll take a longer break, but get back to another set as soon as i feel an ounce of strength... that's just me, though... there's been plenty of threads about the resting period between sets, and i think one of them has even been sticky'd somewhere... -------------- The following sentence is true. The previous sentence is false.
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/10/15, 09:55 PM A 3-1-1 tempo is normally very good. For example, a 3 second eccentric phase(lowering), one second isometric hold at the bottom, and a one second concentric(pushing or pulling against the resistance). You could look at a clock before you start and get an idea if you are doing the right tempo...for instance a set of 6 with this tempo would last 30 seconds. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com