Fast Reps vs Slow Reps: Which Is Better?

[@sabotagedgamerz]

Generally, if training for strength, I would train the specific tempo. For example, for muscle ups, I would train explosive concentrics, and simply no eccentrics. If training for front lever, I would train isometrics. However, if training for hypertrophy, I would opt for slow eccentrics, with either fast or slow concentrics. Pauses can be used to strengthen certain parts of a movement. If you find the top of a pull up hard, make sure to pause there for a second or two.

[@CaliToTheCrowd]

Think that is a good general approach to be honest and a good example of how being knowledgeable about how tempo affects certain factors can yield great results 👊🏿

[@JamesSmith-ry5zn]

Phenomenal explanation of an obscure concept, Andrew

[@CaliToTheCrowd]

Thanks!

[@spicystudios7009]

I am currently also training for my explosive pull ups, I train pull ups twice a week with one session focusing on weighted pull ups (6-8 reps, 4 sets), close or to failure and the other session explosive pull ups (3 reps, 8 sets), very far from failure to have as much power output as possible. I hope I will reap the benefits of using this style of training after some time. Even though it feels weird doing so low reps and not going close to failure, but I know it is the best thing to do to train the explosiveness.

[@samjakana6883]

Thank you for making this video because I have always thought slow is better, but actually there is a place for faster ones. I didn't know that to get faster you have to train faster, but now that you have said it it makes so much sense

[@CaliToTheCrowd]

You're welcome 👊🏿

[@Michael-zz8yx]

Your awesome. So well explained! Keep going man!

[@CaliToTheCrowd]

Thanks Michael! 💪🏿

[@Dr_S_Ornstein]

Just wanted to thank you for all your videos. I’m really starting to notice my results and your videos have helped me a heap with the underlying theory 💪

[@CaliToTheCrowd]

That means a lot - the main reason I make these videos is because I could talk about calisthenics for days and so if my ramblings help someone then great! Good job to you for putting in the work! 💪🏿

[@NewBronzeEra]

Incredibly informative video thanks Andrew

[@CaliToTheCrowd]

Cheers man ! 💪🏿👊🏿

[@darrensimmons6943]

Love how you explain things bro

[@CaliToTheCrowd]

No problem Darren 👊🏿

[@dannilovescats6474]

The thumbnail with the blur and the look on your face sweetted me 🤣🤣

[@CaliToTheCrowd]

Camera almost didn't get the shot! 😅

[@DaveNeve]

Hello. I've watched your videos for the first time and I like them for what it's worth. But one thing shocked me. Even if most people have the common sense not to do callisthenics in front of a glass window, the fact that you did this is not to your credit, and puts you in danger despite how good you are. No one is guaranteed not to lose a handstand. Windows cost money, but severed arteries cost limbs and lives.

[@MalcolmTrez]

I remember the first time I saw these numbers on a program. I was so confused and had no idea what they meant and I couldn't get why they started with the eccentric first 😅

[@CaliToTheCrowd]

Out of context, it can be confusing! And agree the concentric is intuitively what you'd think they'd start with! 😅

[@Han-nk3io]

fast concentric with a pause is goldenfor me. When i was training with slow reps my pull ups suck. When i train explosive my pull ups strength skyrocked. So do a fast concentric then pause to eliminate momentum.

[@CaliToTheCrowd]

I love a slow negative as well! But yeah, I have had similar experiences. Since I started using explosive concentrics, I have seen silly benefits 💪🏿

[@rocksaboo]

The minimum rest period for for muscle building must be 2 min?

[@CaliToTheCrowd]

Not necessarily. You can build muscle even by resting 30 seconds. That being said, with Calisthenics usually incorporating heavy compound lifts, I would advise allowing 3-5 mins rest between hard sets where we go close to failure 👊🏿