Lifters are creatures of habit. We do so many things in the gym without thinking about them, particularly those of us who have been practicing them for so long. Set-and-rep schemes have become automatic, exercise selection is practically instinctual and you've long since learned proper form on most exercises. But how often do you lend any thought whatsoever to rep speed? (Insert the chirp of crickets here.)
That's what we thought. Rep speed is a crucial factor in how your muscle fibers are recruited during exercise, yet it's still one of the most universally ignored factors in training. Regardless of weight load, most lifters practice a steady cadence with each rep of each exercise, usually taking 1–2 seconds on the positive and 1–2 seconds on the negative.
But you might be surprised to learn that faster, more explosive reps and slower, more deliberate reps have their place in the bodybuilder's muscle-making arsenal—just as more common variables such as intensity, volume, rest and exercise order do.
This program has you train at varying rep speeds for four weeks, resulting in greater muscle-fiber recruitment as well as an improved and more complete body aesthetic. You might not have known it but, like Maverick, you too have a need for speed.
CHANGING SPEEDS
This progressive four-week program will build endurance, strength, power and size by maximizing the amount of muscle fibers you use. (Abs are not included here; over the course of this four-week program, stay with your existing abs routine.)
WEEK 1: SLOW REPS
The pace: 7—10 seconds on both the positive and negative portions of each rep
The weight load: 50%—70% of your 1RM (or a weight you can lift for 15–25 reps at a normal pace)
The payoff: Performing all of your reps slowly with lighter weight loads will tap into your slow-twitch fibers and build muscle stamina. As your slow-twitch fibers begin to fail during each set, more fast-twitch fibers are called into play.
Exercise Sets/Reps Rest MONDAY: Chest, Triceps Incline Cable Flye 2/7 2 Pec-Deck Flye 2/7 2 Flat-Bench Dumbbell Flye 1/7 2 Rope Pressdown 2/7 2 Lying Triceps Extension 2/7 2 TUESDAY: Quads, Hams, Calves Leg Press 2/7 2 Leg Extension 2/7 2 Lying Leg Curl 2/7 2 Donkey Calf Raise 2/7 2 Seated Calf Raise 1/7 -- THURSDAY: Shoulders, Traps Dumbbell Lateral Raise 2/7 2 Reverse Pec-Deck Flye 2/7 2 Cable Front Raise 2/7 2 Dumbbell Shrug 2/7 2 FRIDAY: Back, Biceps Lat Pulldown 2/7 2 Machine Row 2/7 2 Straight-Arm Pulldown 2/7 2 EZ-Bar Preacher Curl 2/7 2 Standing Cable Curl 2/7 2Continue to Week 2
