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Donglan Fitness – Do you pay attention to the speed of exercise movements? In bodybuilding training, the speed of movements is an essential element for completing them, and it is also one of the factors that determine the effectiveness of the training. However, opinions vary regarding the requirements for action speed in practical applications. So, is it better to have fast movement speed or slow one? I would like to share my own experiences and insights here for everyone’s reference. Private coaching schools believe that different speeds of movement have various functions and effects, and different training objectives require different speeds of movement. In bodybuilding exercises, the speed of movement is related to the distance covered. For movements with short distances of movement, such as bench presses, the agonist muscles contract concentrically to overcome resistance (weight) at a relatively faster rate (1–2 seconds), which helps in generating force and facilitating muscle contraction. When the agonist overcomes resistance to extend and return, performing a \"eccentric contraction\" is relatively slower (2–3 seconds). Exercises that involve a relatively long distance of movement, such as squats, involve holding the squatting position for 2–3 seconds and descending slowly over 3–6 seconds (or even longer). The goal is to control the slow reduction of resistance, maintain a state of continuous tension, increase the difficulty and intensity of the exercise, thereby enhancing the stimulation, and also preventing injuries to joints, ligaments, and muscles. These are all common movement speeds used in bodybuilding training, suitable for beginners as well as those at intermediate to advanced levels. Wade’s “fast training rule” is used in combination with heavy-weight training. When performing 8 to 12 repetitions, use a lighter weight and move more slowly to allow the muscles to feel the contraction. If high weights are used in training while adhering to the proper form of the exercise, and it is required that there be a sense of \"explosion\" in the muscles during the movement, then the movement must be fast, as the muscles need to contract and exert force in an instant. In other words, this rapid contraction method can only be used when you are training with a weight that is 75–80% higher than your maximum lift. For example, in bench presses, if you can lift a barbell of 100 kilograms once, then use a barbell weighing 80–85 kilograms to perform quick movements (after warming up with a lighter weight) in order to improve muscle strength and explosive power. But the movements must be done properly to avoid injury. To enable all muscles to reach their full potential, one should neither perform only slow contraction movements nor carry out rapid movements frequently. Rather, it should be fast when needed, and slow when necessary. For beginners, at least half a year of training experience is required before they can apply the rapid training method. http://www.dljsxy.com/