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I have experimented with the reps speed after talking to a real expert (he knows his stuff)

I used to just work as quick as I can and this would have been 1+ 1-

But after talking with him he opened my eyes to the importance of it and how you can build both fast and slow twitch muscle fibres.

He taught me to control my descent as this increases your strength far greater that uncontrolled.

He stated that sudies were done that found following a 2 seconds + and a 4 seconds - gave the most hypertrophy, whereas 1 second + and 3 seconds - gave the most strength.

I tried the 4-2 for about a month and saw good gains but it did nothing for strength. I then followed the 1-3 and found my strength increase greatly and also grew alot faster.

Having read many articles and information the general concensus among pro's and experts is to follow the 1-3 pattern.

He said muscle growth comes from weight+time under load rather than pushing a weight too fast.

However for power training of 3-5 reps it is important to follow a 1-1 pattern to develop the fast twitch fibres and improve muscle power.

J