Walk into any fitness center, and you will see people caught in the Speed Trap! What is the Speed Trap? It's a preoccupation with completing repetitions no matter how fast they are! In most cases, repetition speed increases as fatigue increases. Despite being a common practice, the Speed Trap goes against evidence-based Strength Training principles [1]. Being caught in the Speed Trap occurs because people don't understand the actual objective of Strength Training. Ask most people, and they'll tell you their goal is to complete the designated number of repetitions (i.e., 6, 8, 10, etc.). No matter how fast they move! At MEDFITNESS, we set a repetition goal based on a specific speed and time under load (80 to 120 seconds). Most Strength Training programs recommend a repetition range without reference to repetition speed. With so much focus on repetitions alone, it's easy to see why the average exerciser overlooks the actual objective of Strength Training.
Let's start from the beginning. The objective of your strength workout is to make you stronger and healthier! Getting stronger and healthier requires overloading your muscles (i.e., applying the Progressive Overload Principle to your training). Muscle overload occurs when you ask your muscles to perform a task they cannot complete. In other words, you cannot complete the last repetition of an exercise. Exercise Scientists describe this as Volitional Fatigue [2], while Fitness Professionals often refer to it as Muscle Failure. Muscle Failure is when you cannot complete a full repetition with proper technique (form and speed). Muscle Failure only occurs during the concentric phase of muscle action (i.e., when you're lifting the weight); your last repetition must be partial to reach Muscle Failure (i.e., 4.5, 5.5, etc.). If you achieved full range of motion on your last repetition, your muscles didn't fail. You also can't achieve Muscle Failure when lowering the weight (the eccentric phase of muscle action).
Once you recognize Muscle Failure as the actual objective, it becomes evident that speeding up to complete repetitions is counterproductive. You would be better off staying slow while allowing your muscles to fail. Those additional fast repetitions prevent you from reaching your goal of failing! It's no surprise Muscle Failure maximizes improvements in strength and health.[3] Because Muscle Failure plays a role in improving health, maintaining a slow, consistent speed throughout the entire exercise should be your top priority. An added benefit to training like this is increased safety! It stimulates your muscles without exposing your joints to dangerous forces.
If reaching Muscle Failure is so important, why do people avoid it? First and foremost, our ego gets in the way! It feels better to complete full repetitions than to fail at something. Second, training to Muscle Failure is uncomfortable. Once you understand that completing more repetitions is not the actual objective, you can embrace Muscle Failure [4]. Accepting Muscle Failure means you are committed to quality, not quantity! But what if you don't want to work that hard? Will your workout still provide benefits? Yes, an exercise not taken to Muscle Failure still provides benefits. The American College of Sports Medicine describes this as repetitions in reserve. By understanding the benefit continuum (i.e., more effort equals increased benefits), you can train at the effort level you can tolerate. However, in my experience, most people can learn to push themselves and get more out of their workouts. The extra effort you put into your training always translates into additional benefits (i.e., less chronic disease, greater functional strength, etc.).
It's no surprise the MEDFITNESS Workout prioritizes Muscle Failure. Performing exercises that are difficult is the whole goal of the workout! If your training isn't difficult, it's not worth doing! MEDFITNESS supports safe, consistent speed throughout each exercise by using a customized clock (i.e., The MEDFITNESS Clock), which helps clients manage repetition speed. Beginning each exercise "On-Time" (i.e., on a number – 12, 2, 4, etc.) allows you to see the speed you are lifting and lowering the weight while watching the clock throughout the exercise helps you stay slow. Ultimately, your focus should always be on quality movement (raising and lowering the weight at a slow, consistent speed) [5]. We call this holding your speed (not changing unless directed by your Trainer). Prioritizing quality over quantity means you're investing in yourself – something we should always be doing!
If you or someone you know is interested in a Free Trial Workout, please send them our way! Send your inquiries HERE to schedule a Free Trial Workout and start living your best life.
Stay Strong,
Richard J. Wolff, RDN
References
1. Guidelines for Exercise Testing and Prescription. American College of Sports Medicine, Tenth Edition, 2018.
2. Guidelines for Exercise Testing and Prescription. American College of Sports Medicine, Seventh Edition 2006.
3. Wolff, R., 2021. Failing Forward. http://www.medfitnessprogram.com/blog/2021/11/10/failing-forward--optimize-your-workouts
4. Evidence-Based Resistance Training Guidelines. Fisher J., Steele J., Bruce-Low S., Smith D. / Medicina Sportiva 15 (3): 147-162, 2011.
5. The Super Slow Technical Manual, Second Edition. Hutchins, K., 1989.