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BIBLIOTEKARZ SparkPoints: (57,588)
Fitness Minutes: (7,960)
Posts: 2,284
7/28/14 6:05 A

But trainers I know say doing fast reps cheats yourself out of good weight training. You're training momentum, not your muscles. To really engage your muscles, you need to have proper form and slow down to create the proper tension. You might as well not do it at all for all the good it's doing you if you rush through it. Slow, deliberate reps will produce the best result.
It's the same as when people hang on cardio machines. The machine's doing all the work. Sure they can walk/pedal fast, but they aren't really working out. The machine is.

Exercise is my Prozac.
MOTIVATED@LAST Posts: 14,682
7/28/14 12:18 A

Actually, adding speed to strength training actually makes it EASIER, not harder, because it is bounce and momentum doing a lot of the work, not your muscles.

If you are already doing floor pushups, and want to make them more challenging:
1. hold the down position for 3 seconds
2. try decline pushups
3. try two part pushups
or staggered pushups (one arm on a ball).

Much safer, AND much more effective.

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
JASONV8 Posts: 528
7/27/14 10:42 P

I'd say progress to floor pushups, and then when that is easy' you can add speed to your reps while you breath with every pushup in coordination.

Doing pushups on the wall is dangerous if speed is involved, as yea' your practically bound to face plant the wall, because of the angle of the wall and your upper body.

Attach a big dream to a small beginning, and it won't be small for too long.
TACDGB Posts: 6,136
7/27/14 10:40 A

Good form is always first......Slow and steady gets you where you want to also gets you the body you want. bad form or speed is not worth the risk of hurting yourself.

7/25/14 9:46 A

I agree with all the other posters, but as a general rule, if you're going quickly, you risk form, and on top of that, you are using momentum rather than your muscles. Think of the static exercises that are used often in yoga, the reason they are very challenging is because it forces you to concentrate on holding your weight with muscles that aren't necessarily used to that.

If you don't think you're ready to progress to incline or floor push-ups, try doing the wall push ups in slow motion, really focusing on engaging your core, shoulders, biceps, and back. See if you can feel a difference between the slow motion ones and what you're doing now.

NANLEYKW SparkPoints: (70,071)
Fitness Minutes: (29,419)
Posts: 855
7/24/14 3:43 P

I agree with others that good form is way more important than speed, and that trying to do reps too quickly can easily end in injury.

I would say that if you're able to do 30 wall pushups in a minute, you're ready to increase the difficulty of your pushups. You can try them on the floor (either military style or on your knees), or if you're not quite ready for that, do them on an incline, with your hands on a desk or coffee table. You should be fatiguing your muscles in 8-10 reps.

LEC358 SparkPoints: (10,919)
Fitness Minutes: (6,555)
Posts: 2,672
7/24/14 3:26 P

Trying to pound out as many reps as possible in a given amount of time is a good way to lose good form and leave yourself open to injury.

Use enough weight in each exercise that you can only do 8-15 reps in a set with good form before needing to take a rest between sets. This will mean that some exercises (squats or lunges) will need more weight than others (bench presses or rows).

IVYLASS SparkPoints: (142,808)
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Posts: 6,806
7/24/14 2:27 P

From what I've learned in Body Pump, form is more important than weights or speed. In the class we do slower reps (to really load the muscles) and faster ones (to rev up your heart rate.)

I don't think it matters how many reps you can bust out in a certain amount of time.

One stumble does not a failure make.

Everything in moderation.
CLEMONSES SparkPoints: (720)
Fitness Minutes: (667)
Posts: 2
7/24/14 2:24 P

Afternoon all!

Im trying to get a good routine going for my work outs, and I wanted to find out if, with Strength Training, is speed/number of reps mort important? or is Slow and steady better?

For example, I've been doing wall push ups, and I can usually get through 30, in about 60 seconds or so before my arms start to turn into jelly. (I'm definitely a novice in this area) Would it be better to slow down, and only get through 15 reps in 60 seconds, or speed up until I can do more than 30 in a minutes time?

Or does it not matter, and just do what I can?

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