all threads All Threads ›› Heavy weight, fast reps vs light weight, slow reps for hypertrophy ›› new reply Post Reply
timperry77

Time Husk
1 Posts
19/M/NA

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February 11 2019 4:12 AM   QuickQuote Quote  
Hey guys,

for as long as I have been lifting I have been doing my reps at a normal speed , meaning controlled but not excessively slow.

However I met this guy at the gym who looks incredible and who defied a lot I thought I knew about weightlifting.Lets take his shoulder workout for example.His shoulders are absolutely massive (for reference he is like 175-180cm tall, weighs around 75kg and if I had to guess by his looks I'd say he is 11-12% body fat).

He uses 17.5kg dumbbells when doing his shoulder press.He has like a 3-4 second eccentric , 1 second pause and a 1-2 second concentric.He has never used higher weights.He mentions he does mostly 8-12 reps and trains this way because he can feel the muscle contraction better.His lateral raises are done with 7.5kg dumbbells and again regular concentric, pause at the top and then slower eccentric.

He does almost all of his exercises like this.He uses a light weight , does slow eccentrics , a pause and a faster concentric.

Is training this way superior than doing your regular controlled but not excessively slow reps for hypertrophy?
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