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SPEED UP, SLOW DOWN
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
WEEK 2: NORMAL REPS
The pace: 1–2 seconds on both the positive and negative portion of each rep
The weight load: 100% of your 7RM (a weight with which you'll fail at seven reps)
The payoff: This more familiar pace, intensity and volume slightly levels off the pattern in which your fast- and slow-twitch fibers are recruited during each rep. This week's rep range builds strength.
Exercise Sets/Reps Rest MONDAY: Shoulders, Traps Overhead Barbell Press 4/7 1-2 Dumbbell Lateral Raise 3/7 1-2 Reverse Pec-Deck Flye 3/7 1-2 Upright Row 3/7 1-2 Dumbbell Shrug 2/7 1-2 Barbell Shrug 2/7 1-2 TUESDAY: Biceps, Triceps Barbell Curl 4/7 1-2 Concentration Curl 3/7 1-2 Incline Dumbbell Curl 3/7 1-2 Close-Grip Bench Press 4/7 1-2 Weighted Dip 3/7 1-2 Cable Pressdown 3/7 1-2 THURSDAY: Back Deadlift 3/7 1-2 Barbell Row 3/7 1-2 Lat Pulldown 3/7 1-2 Seated Cable Row 3/7 1-2 Straight-Arm Pulldown 3/7 1-2 FRIDAY: Chest Incline Barbell Press 3/7 1-2 Flat-Bench Dumbbell Press 3/7 1-2 Decline Barbell Bench Press 3/7 1-2 Pec-Deck Flye 3/7 1-2 Seated Cable Crossover 3/7 1-2 SATURDAY: Quads, Hams, Calves Barbell Squat 3/7 1-2 Walking Lunge 3/7¹ 1-2 Romanian Deadlift 3/7 1-2 Weighted Sissy Squat 3/7 1-2 Lying Leg Curl 3/7 1-2 Donkey Calf Raise 3/7 1-2 Seated Calf Raise 3/7 1-2¹ Take seven steps with each foot, 14 steps total.
Continue to Week 3
WEEK 3: FAST REPS
The pace: Less than one second on both the positive and negative portion 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: This pace increases the workload on your growth-prone fast-twitch muscle fibers, helping you add size, strength and power.
Exercise Sets/Reps Rest MONDAY: Chest, Shoulders, Back, Traps Incline Smith Machine Bench Press 3/7 3 Flat-Bench Dumbbell Press 3/7 3 Plyometric Push-Up 3/7 2 Dumbbell Overhead Press 3/7 3 Upright Row 3/7 3 Wide-Grip Pull-Up 3/7 3 T-Bar Row 3/7 3 Neutral-Grip Pulldown 3/7 3 Behind-the-Back Shrug 3/7 3 TUESDAY: Quads, Hams, Calves, Biceps, Triceps Plyometric Squat¹ 3/7 2 Leg Press 3/7 3 Leg Curl 3/7 3 Standing Calf Raise 3/7 2 Machine Curl 3/7 3 High-Pulley Two-Arm Cable Curl 3/7 2 Close-Grip Bench Press 3/7 3 Dip 3/7 3 THURSDAY: Chest, Shoulders, Back, Traps Smith Machine Bench Press 3/7 3 Incline Dumbbell Press 3/7 3 Plyometric Push-Up 3/7 2 Barbell Overhead Press 3/7 3 Dumbbell Upright Row 3/7 3 Lat Pulldown 3/7 3 Dumbbell Row 3/7 3 Reverse-Grip Pulldown 3/7 3 Dumbbell Shrug 3/7 3 FRIDAY: Quads, Hamstrings, Calves, Biceps, Triceps Plyometric Squat¹ 3/7 2 Smith Machine Squat 3/7 3 Leg Curl 3/7 3 Seated Calf Raise 3/7 2 Barbell Curl 3/7 3 Rope Cable Curl 3/7 2 Reverse Cable Pressdown 3/7 3 Bench Dip 3/7 3¹ Using only your bodyweight, descend into a squat before exploding into a jump. Land with your knees slightly bent, descend into a squat and repeat for reps.
Continue to Week 4
WEEK 4: SPEED 21S
The pace: Fast/slow/normal
The weight load: 50% of your 7RM (half of what you used in Week 2)
The payoff: This version of 21s allows you to elicit the gamut of responses from your muscles within each workout by managing the speed of your reps within each set. You'll complete the first seven reps fast, the next seven reps slow and the last seven at your normal pace.
Exercise Sets/Reps Rest MONDAY: Chest, Back Plyometric Push-Up 3/7+7+7 2 Smith Machine Incline Press 3/7+7+7 2 Hammer-Strength Bench Press 3/7+7+7 2 Smith Machine Bent-Over Row 3/7+7+7 2 Wide-Grip Pulldown 3/7+7+7 2 Seated Cable Row 3/7+7+7 2 TUESDAY: Quads, Hams, Calves Smith Machine Squat 3/7+7+7 2 Single-Leg Press¹ 3/7+7+7 2 Leg Extension 3/7+7+7 2 Seated Leg Curl 3/7+7+7 2 ¹ Each leg WEDNESDAY: Shoulders, Calves Smith Machine Overhead Press 3/7+7+7 2 Overhead Dumbbell Press 3/7+7+7 2 Cable Upright Row 3/7+7+7 2 45-Degree Calf Press 3/7+7+7 2 Seated Calf Raise 3/7+7+7 2 FRIDAY: Biceps, Triceps, Traps Standing Cable Curl 3/7+7+7 2 Machine Preacher Curl 3/7+7+7 2 Smith Machine Close-Grip Bench Press 3/7+7+7 2 One-Arm Overhead Dumbbell Extension 3/7+7+7 2 Dumbbell Shrug 3/7+7+7 2 Behind-the-Back Smith Machine Shrug 3/7+7+7 2
