They found that the fast reps increased biceps strength by 46% over the 6 weeks, while slow reps only increased biceps strength by 40%. Each group trained with a weight that limited them to 6-8 reps on the one-arm biceps curl and trained three times per week. One group did one-arm biceps curls using slow reps (3 seconds on the positive and 3 seconds on the negative part of the rep), while the other group did fast reps (less than 1 second on the positive and negative part of the rep). Just keep each set in the prescribed rep range for that week and be sure to take each working set to muscle failure. You'll then reverse the order, reducing the weight each week until you're back to doing reps per set. Or try my Up and Down 11-week plan below, which increases the weight each week starting with reps way up in the range and brings you down to just 3-5 reps per set. Even for competitive powerlifting, many powerlifters save their 1 rep maximum effort for the meet. Let’s examine 1 rep max training as a strategy. Is this method intended to be used for one rep maxes, or just heavy singles? If you can resist the weight for more than 3 seconds, but no more than about 8 seconds, then you have the proper weight. If there is no optional exercise offered, that means the exercise can be done for those who train with a partner or those who train alone. So when you see the "or" under an exercise that is the one that can be done solo. So I have exercise options under the exercises that are designed to do with a spotter. Then unrack the bar using both arms but lower the bar to your chest using just your right arm. So I didn't want to wait the many months it would take to film all of these exercises. Follow the Alternating Rest-Pause program for four weeks, then switch to a new training program like those in my Workouts section. That means strictly-timed rest periods of no more than 30 seconds, and not being afraid to reduce the weight when needed. Vince Gironda called this one "the honest workout" because of the simple, honest muscle it could build. Gironda’srecommendations were normally to shoot for rest periods of 30 seconds at most, with more advanced clients being allowed no more than 15 seconds, if that long. Enter weight and reps — works for bench press, squat, deadlift, or any lift. Enter the weight you lifted and the number of reps performed I never competed in powerlifting and never plan to, therefore I will never experience the 1-rep max effort you speak of in a meet, so I have to do it in general training. I can see if my strength is increasing with a 5 rep maximum effort and still be training to get stronger. Then do the last two sets with lighter weight and very strict form. After all, they care more about how impressed you are with the weight they're barely moving than getting real results. Sticking with a rep rangefor too long will only lead to stagnation and limit your results. Research from Finland and the U.S. shows further support for higher rep ranges of 8-12. As I often say, "Everything works, but nothing works forever." If you're familiar with my training advice, then you know that I like change. Here's my breakdown on changes you can make to this crucial training variable. The results-in strength, physique, and overall health-will follow. The pull-up is a fundamental test of strength-treat it with respect, program it with purpose, and recover from it diligently.
