Slow vs fast reps?

[bottlerocket]

So as far back as I can remember, when I went to go lift I would try to crank our my reps at a fairly quick pace. But it came down to my FAC (Fighter Aircrew Conditioning) Test and it really kicked my ass. Its body weight percentages for several different events, but long story short the reps are 6 count: 2 up, 3 down and 1 rest (without weights touching). Needless to say MUCH slower than what I usually will do at the gym.

My question is: will working out in my normal manner (i.e. fast reps) not really do much for that sort of fitness test? I feel I work out to failure much faster doing slower reps than faster ones. Also even on a day-to-day workout routine am I doing better for myself by slowing the reps down?

[stangin4lyfe]

My question is: will working out in my normal manner (i.e. fast reps) not really do much for that sort of fitness test? I feel I work out to failure much faster doing slower reps than faster ones. Also even on a day-to-day workout routine am I doing better for myself by slowing the reps down?

Yes, slow down the reps with controlled smooth movements.
Don't take this to the extreme though(2-3 secs for the positive aspect of the lift, and 2-5 secs for negatives).
While on the stepmill, I sometimes look around the gym and watch people "race" to get through their sets and it brings a chuckle to me deep down inside, because I used to be THAT person!
I've done this technique for the last few months and really noticed a large improvement in my physique.
Of course, you will have to lower the weight and might even have to cut back the number of reps, but it will produce results and lots of soreness!

[sspstang]

Yes, slow down the reps with controlled smooth movements.
Don't take this to the extreme though(2-3 secs for the positive aspect of the lift, and 2-5 secs for negatives).
While on the stepmill, I sometimes look around the gym and watch people "race" to get through their sets and it brings a chuckle to me deep down inside, because I used to be THAT person!
I've done this technique for the last few months and really noticed a large improvement in my physique.
Of course, you will have to lower the weight and might even have to cut back the number of reps, but it will produce results and lots of soreness!

100% agree with this post.

[Shorty]

Also even on a day-to-day workout routine am I doing better for myself by slowing the reps down?

Just depends on your goals.

[03trubluGT]

Doing stuff fast will lead to injuries (tears).

[R1psycho]

Yes, slow down the reps with controlled smooth movements.
Don't take this to the extreme though(2-3 secs for the positive aspect of the lift, and 2-5 secs for negatives).
While on the stepmill, I sometimes look around the gym and watch people "race" to get through their sets and it brings a chuckle to me deep down inside, because I used to be THAT person!
I've done this technique for the last few months and really noticed a large improvement in my physique.
Of course, you will have to lower the weight and might even have to cut back the number of reps, but it will produce results and lots of soreness!

X3

If I speed through a set, I end up cheating and just don't get the pump. I take it slow and steady......but I am still a weak bitch...lol

[GRAYHORSE]

I would mix in both. Like shorty said, it depends on goals.
A powerlifter is going to rely on fast explosive power. Bodybuilders tend to slow it down with mind and muscle control.

[jackwabbit]

I would mix in both. Like shorty said, it depends on goals.
A powerlifter is going to rely on fast explosive power. Bodybuilders tend to slow it down with mind and muscle control.

solid advice.........look at your goals and go from there I have a mix in my routine