Slow and Fast Reps: Which Work Best?

For a successful workout, speed is a huge factor to consider. Since it affects the results of your strength and muscle development training, it is important to decide whether you should opt for slow or fast repetitions to achieve your desired outcomes.


Here’s an overview of the differences between the two:

Slow Reps

  • Ideal for beginners
  • Give more control over the weights and the body’s movements
  • Allot more time for muscle tension
  • Increase blood flow
  • Ensure maximum effort
  • Effective if you’re aiming to grow and build muscles

Fast Reps

  • Ideal for people who perform explosive movements
  • Maintain good form despite the speed
  • Minimise tension
  • Boost overall power and strength
  • Reach muscle fatigue quicker
  • Effective if you’re aiming to grow muscle quickly


Eventually, the muscles will stretch and contract after any type of repetitions. This will result in microscopic tears to the muscles, which last from 24 to 38 hours. Expect the muscles to grow and become stronger during the recovery period.

The Takeaway

Whether you are a fast lifter or you prefer the slower approach, both reps are equally beneficial for the body. For lifters who aim to build a more muscular physique, try the slower reps. However, if gaining strength is the primary goal, intensify the workout with fast reps.

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