The Secrets of Natural Bodybuilding

"About Ivan: Ivan Nikolov is a natural bodybuilder from Bulgaria, currently residing in the US. Since his arrival Ivan has been competing for the Musclemania chain of natural shows and has consistently placed in the top five in his weight class, while competing only in worldwide events. Ivan specializes in teaching real people how to change their mental approach toward life, which in his opinion is the foundation that one has to set first in order to achieve a better and healthier body."

Wednesday, July 05, 2006

Fast Reps or Slow Reps

Scientists found that fast rep training increases the muscle strength while slow rep training increase muscle size. The effects were most noticeable with three sets of each exercise.

The reps the control groups were doing ranged between 6 and 8-rep max on one arm biceps curls.

The conclusion is: cycle your rep speed so that you can benefit from both types of exercising. This way you will be working on both the strength and the muscle size.

Take around 3-4 sec. for the positive and the negative part of the slow reps and do 1 sec both parts for the fast reps.

posted by Ivan Nikolov - The secrets of Natural Bodybuilding @ 11:17 AM

1 Comments:

At 8:01 AM, Blogger Ivan Nikolov - The secrets of Natural Bodybuilding said...

Hi, Mark. Good to see you in my blog.
You know very well that you should periodize – fast reps, slow reps, many reps, a few reps, different rest times between sets, different number of sets, different exercises…
Also you know that strength and muscle size go hand in hand so you can’t really focus on one of them most of the time. With other words make sure your workout is a complete workout plus it’s never like your last workout. Periodize!

 

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