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Researchers at the University of Sydney in Australia recently did a meta-analysis of 15 studies that investigated speed of movement when lifting.
They found small gains in strength can occur when a fast movement is performed with moderate intensity, which was defined as 60–79% of the subjects’ one-rep max, compared with a medium or slow speed. So pick up the pace!
Compound moves like the one-arm dumbbell row are perfect for fast lifting, as you can typically handle heavier weights.