tips and hints

[seneca]

Hello, I have some questions, thanks for answering!

Is is better to hold the movement at the point of peak?

Is it better to do fast reps or slow reps? What's the diference

Are supersets good to build muscle or bad?

seneca

[eLvarouza]

All of this is explained on the site in various articles, which you can find via the search function.

In short however:

1) Not sure what you mean
2) Fast to develop maximum power
3) In the context of a beginner/novice strength program, such as this one, supersets are worthless.

[javanek]

In the context of a beginner/novice strength program, such as this one, supersets are worthless.

I'd go on to add that supersetting is usually more for bodybuilding than strength training with compound exercises like the SL program. Works best with iso exercises, not squats/deads/bench. You get plenty of work on all your muscles just following the program as written.

On the speed question, slow on the down, explosive fast on the up. Except on pull ups/chin ups/ push ups. Should be slow and controlled in both directions for maximum benefit.

[eLvarouza]

Except on pull ups/chin ups/ push ups. Should be slow and controlled in both directions for maximum benefit.

Why?

[javanek]

Except on pull ups/chin ups/ push ups. Should be slow and controlled in both directions for maximum benefit.

Why?

May just be a holdover ideology, but that is what I have always heard and practiced myself. Mostly cited as minimizing injury issues or bad form. So controlled accent/descent has been ingrained in me. May just be a superstition though. Never researched it myself, just took it as wisdom.

[RJK]

Slow reps for concentration exercises like curls, side raises, crunches, etc.....

[DUD]

So doing squats faster is better than having an easy pace ?

=)