{"id":12576,"date":"2016-12-05T19:59:00","date_gmt":"2016-12-05T19:59:00","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=12576"},"modified":"2021-08-28T05:33:58","modified_gmt":"2021-08-28T04:33:58","slug":"speed-should-the-exercises","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/velocidade-devo-os-exercicios\/","title":{"rendered":"How fast should I do the exercises?"},"content":{"rendered":"<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/com-que-velocidade-devo-fazer-os-exerc%C3%ADcios\/id1573269829?i=1000529109520\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<p>After we discuss how long you should rest between each set <a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">in this article<\/a>, we will now address another interesting topic, which is the execution time of the exercises.<\/p>\n<p><strong>Slow or fast movements, which is the best option?<\/strong><\/p>\n<p>Let&#039;s approach the subject in a hypertrophy context, <span style=\"text-decoration: underline;\">just<\/span>, so if you want to know the ideal speed at which you should do your bench press to gain muscle mass, you&#039;re in the right place.<\/p>\n<p>On the other hand, if your goal is to gain strength or speed, this is not the ideal article.<\/p>\n<p><span style=\"text-decoration: underline;\">So, let&#039;s get started.<\/span><\/p>\n<h2><strong>How fast should I do the exercises<\/strong><\/h2>\n<h2><strong>Eccentric vs Concentric<\/strong><\/h2>\n<p>The eccentric, or negative, phase is when you lower the bar. <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">bench press<\/a> up to your chest, or when you lower it to the floor in the <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener noreferrer\">dead weight<\/a>.<\/p>\n<p>It&#039;s the easiest phase, after all, you have gravity on your side, and you just have to drop the weight, although it&#039;s not a good idea if you want to gain muscle mass.<\/p>\n<p>The concentric, or positive, phase is when you go up in <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">squat<\/a> or push the dumbbells up in the <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">shoulder press<\/a>.<\/p>\n<p><strong>Basically, it is the phase where there is the greatest difficulty, and where failure occurs.<\/strong><\/p>\n<p style=\"text-align: center;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-12584 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled.jpg\" alt=\"How fast should I do the exercises\" width=\"1320\" height=\"727\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-300x165.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-768x423.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-1300x716.jpg 1300w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/p>\n<h2><strong>Fast concentric<\/strong><\/h2>\n<p>As the title suggests, the concentric phase should be fast, especially in complex movements.<\/p>\n<p><strong>Fast means between one and two seconds, which will not always be possible.<\/strong><\/p>\n<p>If you are working with a good load, something necessary for hypertrophy, the positive phase will become slower as the series progresses.<\/p>\n<p>You start the first repetition by lifting the weight in 1 second, and the last one probably took 3 seconds to complete.<\/p>\n<p>This is normal.<\/p>\n<p>So what should you do?<\/p>\n<p><strong>You should lift the weight quickly, but with enough control to feel the muscle you are training working.<\/strong><\/p>\n<p>What you should avoid is doing this movement intentionally slowly, as this will only cause your training volume to decrease.<\/p>\n<h2><strong>Slow eccentric?<\/strong><\/h2>\n<p>If there is no great discussion in concentric exercises, in eccentric exercises it is very common to advocate slower movements, to stay under tension for longer.<\/p>\n<p><strong>Compared to the concentric phase, the eccentric phase should be slower, and the last thing you want here is to drop the weight.<\/strong><\/p>\n<p>You should do the movement in a controlled manner, and you should be able to feel the muscle in question working.<\/p>\n<p><span style=\"text-decoration: underline;\">Now, this doesn&#039;t mean that 30-second negatives will give you more results.<\/span><\/p>\n<p>The time the muscle is under tension is important, but so is the load, and if you significantly lower the load to increase the time under tension, you end up decreasing the magnitude of the tension itself.<\/p>\n<p>Therefore, this phase must be controlled, but not necessarily slow, and something between 2 and 3 seconds will be ideal to not only control the weight, thus stimulating the muscle effectively, but also to feel the muscle working and avoid injuries.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter wp-image-12586 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep.jpg\" alt=\"How fast should I do the exercises\" width=\"980\" height=\"457\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep.jpg 980w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-300x140.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-768x358.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-20x9.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-600x280.jpg 600w\" sizes=\"(max-width: 980px) 100vw, 980px\" \/><\/p>\n<h2><strong>How fast should I do the exercises, the conclusion<\/strong><\/h2>\n<p>The speed at which you perform exercises when your goal is hypertrophy is important, but it&#039;s not the most important thing, and you don&#039;t need to carry a stopwatch with you.<\/p>\n<p><strong>You should aim to do the concentric movement quickly, but with good technique, and an eccentric phase in a controlled manner, but not excessively slow.<\/strong><\/p>\n<p>If you can throw the weight in the air during the positive, and hold it for 10 seconds during the negative, it&#039;s probably a good idea to increase the weight.<\/p>\n<p>If your positive is slow from the first rep, and you can&#039;t hold more than a second on the negative, then you may be using too much weight.<\/p>\n<p><strong>Each complete repetition should last on average between 3 and 6 seconds, and although you can, and even should, experiment with other times, these should be the basis for your training.<\/strong><\/p>\n<p>Don&#039;t forget, you must control your weight, and the weight should not control you, that is, no cheating to be able to lift more weight.<\/p>\n<p>Focus on the movement and the muscle group you work, and <a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">give yourself enough time between sets to recover<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff Depois de discutirmos o tempo que deves descansar entre cada s\u00e9rie neste artigo, vamos agora abordar outro tema interessante, que \u00e9 o tempo de [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":30896,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Velocidade de Execu\u00e7\u00e3o dos Exerc\u00edcios para Hipertrofia","_seopress_titles_desc":"Descobre com que velocidade deves fazer os exerc\u00edcios para hipertrofia: r\u00e1pida na fase conc\u00eantrica e controlada na exc\u00eantrica. 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