Friday, February 08, 2008

Putting speed behind your reps

Medicine & Science in Sports & Exercise (MSSE), one of the most respected journals around, recently published a study on a topic I am fond of (explosive lifting). In it, the study mentioned that explosive (powerful) contractions during exercise (think pushing a weight up fast on a chest press or pulling up quickly on a chin-up) used more energy, thus potentially leading to weight loss. Therefore, if you've got a client stuck in a rut/plateau, consider altering/manipulating the tempo of certain lifts.

Lifting with some speed behind a rep also recruits more Fast Twitch (Type II) muscle fibers which are the fibers we tend to lose the quickest with age. Additionally, their preservation has been proven to prevent falls in older individuals.

Now I'm of course not suggesting you get your 90 y/o client to start doing jump squats but you get the idea. Simply "push the tempo" as my man Fatboy Slim ( would say!

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