The Ultimate Guide to Maximizing Muscle Growth: Slow Reps vs Fast Reps

The debate between slow reps and fast reps for muscle growth is explored in this informative video. Slow reps increase time under tension, while fast reps allow for heavier loads and more reps. Research suggests that a rep speed of 2 to 6 seconds is optimal for muscle growth, with slightly faster reps being more beneficial. However, the focus should be on maintaining a strong mind-muscle connection and controlling the weight during the eccentric portion of the lift. Compound exercises like squats, deadlifts, barbell overhead press, pull-ups, and bench press are recommended for building muscle mass and improving overall fitness.