Should You Lift The Weight Super Slow Or Super Fast?
Jul 14th, 2007 by Mehdi Tags: Strength Training
| New to StrongLifts.com? |
| Here are a few posts the other readers recommend you check out. |
Originally posted by Me on zen habits:
”[...]All sports are performed fast, strength training is the same thing. You should lift as fast as possible. You don’t hold back when hitting a ball, neither should you when moving a barbell. ”
Reply of a zen habits reader:
“[...]Slow lifting is one of the best techniques you can do for strength training. By doing it fast, you would actually create a momentum on the weight which then reduces the weight which THEN you don’t really lift the weight correctly. [...]“
My Reply
“[...]Fast lifting indeed creates momentum and this will allow you to move more weight. More weight = more strength = better physique. Again, all sports are performed fast because it allows more power, more speed, more acceleration. Same with strength training.”
Reply of another zen habits reader:
“[...]I can understand the logic but there are other factors involved - one is your joints. By moving too fast you risk damaging cartilage and bones.
The slower the moves, the more control is needed and thereby more “stress” is induced in the muscle fibers without the risk of out-and-out tearing of fiber. Stress your muscles and they’ll grow. Rip em and they hurt like hell. Healing time is not workout time.
I would recommend that you “feel” your push/pull-stroke like a spring er…..springing but slow it RIGHT down on the return journey. It works a treat for me. If the “fast” method works for you, go for it (don’t forget your good form) and happy physique building, mate.”
Slow Lifting or Fast Lifting?. I don’t like arguing with people. I’ll advise you to lift fast once, I’ll advise you to lift fast twice. If you’re not open minded, do what you think is best.
I was a slow lifter back in my bodybuilding days. Today I lift fast, as fast as I can. So I’ve been on the two sides. Lift slow or lift fast? In my book: lift fast. Let’s look at the above comments.
“Fast lifting creates momentum which reduces the weight.”
Correct. Once you start lifting fast, you notice:
- the barbell feels lighter
- you can use more weight
More weight is more muscles, more strength, stronger joints, stronger bones, …
I thought that was our goal.
“By moving too fast you risk damaging your cartilage & bones.“
Facts:
- speed increases as external resistance decreases
- speed decreases as external resistance increases
Squat with 40kg as fast as you can. Now load 80kg & try to squat as fast.
If moving fast damages cartilage & bones, we would advise:
- Tennis players to hit slowly to spare their shoulder joint
- Soccer players to hit the ball slowly to spare their knee joints
- Shotputters to throw slowly to spare their elbow joint
Fortunately, we do not need to advise this. Our body has a natural defense mechanism which prevents damage to the joints when velocity is high. How? By decelerating the resistance.
“You can’t perform the exercise correctly when lifting fast, you have more control when lifting slow.“
Correct technique prevents injuries, whether lifting slow or fast.
If you’re new to barbell training, get on the Beginner Strength Training Program & spend the first 4 weeks getting a solid technique.
When you got the technique: start lifting fast. The more you practice, the higher bar control.
Why You Should Lift Fast
Three reasons:
- Develops power. The ability to accelerate is needed in all sports.
- Develops strength. Movement feels lighter, you can use more weight.
- Works more muscle fibers. If you’re after muscle development: lift fast!
Here’s a video of my Power Clean last Friday. Notice the speed of movement. Notice the bar control. Cartilage is ok, no bone damage.
More Info
Rippetoe-Kilgore, Mark and Lon. 2006. Practical Programming for Strength Training.
Zatsiorsky, Vladimir M. 1995. Science and Practice of Strength Training.
Bass, Clarence. 2001. Lift Slow or Say No?
Tired of the way you look? You want to build muscle & lose fat while getting stronger? Click here to download my 52 pages 100% FREE eBook.
Articles You Might Also Like:
Subscribe with RSS
yeah i’m going to completely agree
far more benefits in accelerating as hard as possible than in slow contractions, which you’ve already mentioned
i’d also posit that while slower movements have their uses, most people would benefit in developing basic strength (through deliberately fast contractions) first, then doing stuff like slower movements with “actually” heavy weight
tell those zen habits folks to learn to train
that’s a great power clean by the way!
agree 100%
superslow is left to the HIT Jedis who want to look good at the expense of performance.
I read a lot of Darden’s works and he advocates superslow and I even tried it in my earlier lifting years and it did nothing to help me with speed whatsoever.
When I was an assistant football coach at the local high school the old strength coach had a bodybuilder-type workout in place in which he preached slow lifting… I have no idea what the hell was wrong with him, but our staff immediately changed that and implemented speed/power lifts.
Within 2 years the team was winning games where they had losing seasons for the past 6 years. Speed and fitness kills
One thing that a lot of people don’t understand is that “fast” is relative. You want to accelerate as much as possible. But using heavy weights this is NOT going to look fast!
The key is TRYING to move the barbell as fast as possible. (Unless you’re doing speed training, then the actual bar-speed is the key)
Exactly Brent. Slow heavy negatives have their place, but slow concentrics? Never.
Thanks Brent. I think I need to put the weights more on my heels however, that’s why I lost balance.
I like Darden’s work. I think it’s great for bodybuilders.
The problem with bodybuilders is often that they look strong, without being strong. If you’re ok with that, fine continue. But if sport performance (or just increased strength for daily activities) is the goal: go strong & fast. As you write Jay: power is what makes the difference on the field.
Great comment, eq_909! Totally agree.
Slow movements do have their place, for example on bench press you should not drop the weight to your chest as fast as possible, you should bring it down slowly but on the way up by all means try to move it as fast as possible. This technique is optimal for building mass, but on the other hand in plyometrics when doing a vertical jump the drop (or load) is done very quickly to maintain the tension in the muscles so they can act as elastics and increase the height of your jump.
I have recently changed from body building to strength training. I am 189cms and weigh 90kilos. I am having trouble with my neck, in particular with bent over rows, deadlifts and overhead press. I seem to hyper extend it according to one of the gym personal trainers. I have noticed neck soreness and tension in this area over the past few months. Particularly when I deadlift I notice this. I also think it started from squatting and the leg press. Can you help? I seem to be able to control it when I do bent over rows and concentrate on it. I can’t seem to do it on heavy deadlifts and overhead press.