Bodybuilding

Speed of Exercise Execution

Published

12 years ago

October 24, 2012

F Kyle

There is not a generally valid opinion about the right speed of exercises. Various sources give us directly conflicting advice about how fast to perform one repetition or sets of repetitions. Some propose to perform one repetition in six seconds, others say to perform only two. There is also superslow techniques when one repeat can take up to 30-60 seconds. So, what of this assertion is true? And why such an important parameter as the time of a single repeat is so different?

In order to answer these questions, you can follow two ways. First one is to understand what modern physiology think about muscle contraction. The second one is to analyze the experience of many years of practice.

By the way, modern medical science knows very few about how the muscle growth, this being a subject that interest most of the bodybuilders. That’s why bodybuilders continue to rely on both their personal experience and the experience of their predecessors. And this experience is more important than any other scientific work.

One of the classic opinions about speed of exercises recommends to starter bodybuilder to choose a slow tempo of exercise - two seconds for lifting the weight and four seconds for lowering it. Such manner of execution is quite good. Why?

Time and Speed of Exercises

Mainly because new players do not have the required coordination skills. In order to learn new exercises and avoid any injury risks, they have to expend time for reps. That’s why for lowering the weight time is deliberately doubled - four seconds to two.

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Of course, these numbers are provisional, but they serve as a kind of benchmark for the expected rate of exercise. By the way, in the beginning, it’s a good idea to keep track of time with the help of a partner with a stopwatch. Later, you will be able to do it due to the internal account - after several months of continuous training, this skill becomes a subconscious habit.

Additionally, a six-second tempo can learn to feel the muscles work. The first steps in bodybuilding are totally devoted to the development of this skill. Not feeling the intrinsic muscles work to make hard you to organize more or less decent training program for their stimulation.

Lowering Weight

Also, it is important the fact that for lowering the weight is specially allocated more time than for rising it. To this conclusion, bodybuilders come with time. At the beginning of the bodybuilding lowering the weight was not so closely analyzed - it was thought that to win the weight is enough to overcome the force of gravity, then the fate of weight was not interested in nobody.

This attitude to weight lifting is still living in weightlifting. However, experimenting with reversed phase, when the weight is lowered is not arbitrary, and under the control of muscles, it was found that in this case, the muscles respond better to muscle growth.

And the series of experiments was carried out only with the negative phase of the movement - the weight was lifted by partners and athlete just lowered it down. It was found that in a negative mode, the muscles are able to cope with large weights, and the desired workout stress was slightly higher than in the positive version.

Speed of Exercise Execution

The Negative Speed of Exercises Phase

It is not always possible to repeat such training sessions, but you can get some use out of them. First of all, you need to understand that the negative phase in terms of power performance is as important as a positive, in terms of muscle growth - even better than the first second.

However, there is not an only true and appropriate for all occasions rules and it can not be when it comes to speed of exercises. In the same weightlifting sport, unnecessary negative subsidence is avoided not due to the indifferent attitude towards them, but because of the need to save power reserves.

And power rates of weightlifters prove the validity of this approach. But most of them do not want to increase their muscle weight. Why? Because overcoming this weight category increase digit grid of power performance, which naturally drops back.

Power and Speed of Exercises

In bodybuilding, the situation is different, but there is still a connection between power results and muscle growth. Just the accent is focused on muscle growth. It would be an illusion to hope that using frail weights on the bar. You would be able to build pounds of functional muscle. The functionality includes the ability to cope with the weight. It should happen in all the phases of a single movement - both up and down.

With time almost all athletes move to a more rapid tempo of speed of exercises. Gradually transition may take the following time modes: 2 +4, 1.5 +3, 1 +2. In this case, for negative movements is allocated more time too, being increased the speed of individual reps too. This has an explanation too. Firstly, staying for a long time addicted to a high-speed tempo you would have neither physical nor psychological resources. Is something absolutely normal to want to diversify it? On the other hand, skeletal muscles are able to do relatively slow and explosive movements. And in fact, in both cases work the same muscles. But they have to use different types of fibers - slow and fast.

Also have to be said that the same reps performed with different weight and speed. It couold at solve a very different problem.
In this case, we talk about three types of reps speed, namely low, medium and high.

Low Speed of Exercises

Low Speed of Execution

In the case when the weight is maximum you can reach. For example, raising the bar in the deadlift, then you will not be able to perform it quickly. But even with relatively small weights is very useful to deliberately understate the speed of exercises. Thus solved two problems at once.

- Joint and ligaments get a big load during a slow movement. Their strength is a must for training with weights in the future. In order to accented work on ligaments is recommended. Even if you do pause for a few seconds at any point of the amplitude exercise. That is in addition to the slow speed of their implementation.

- In case of such low tempo, extremely developed muscles are saturated with blood, as in case of pumping-training. Also, they need nutrients that cause their further growth.

High-Speed Exercise Execution:

High-Speed Exercise Execution

Explosive strength, provided by fast muscle fibers, is achieved by the rapid speed of execution of the exercise. Here can be included weightlifting, about which we talked above.

- For high speed, the execution has to be used weights no bigger than 70% of your maximum potential. It is very important that the projectile velocity increased throughout the range of speed of exercises, lifting the shell into the upper point of inertia.

- High-speed training greatly develops fast muscle fibers with potential for growth, breaking the overall growth of muscle tissue athlete.

- This kind of training is recommended only in case of basic exercises and only those who need to strengthen their ligaments

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Average Speed of Execution:

Average Speed of Exercise Execution

This type of training is most popular because uses the maximum number of muscle fibers of all three (fast, slow and intermediate) types.

- The performance of the exercises in this type of training is uneven throughout the different phases of working with a weight. Lowering the weight is 2 times slower than recovery (phase of muscle contraction). This is due to the fact that the weight was always under your control, and not "rushed" down, reducing muscular work and threatening injuries.

- Average speed of training allows you to work in a wide range of weights from 0 to 90% of personal single maximum, which allows using this type of training in a variety of training programs designed for the different number of reps.

As you see in order to get full development of your natural potential you have to train in different tempo regimes. Thus it will be possible to vary their workouts - sometimes alternating work on muscle endurance, selecting a mode of four to six seconds, with work on speed and power in an explosive manner.

In this case, once in six months or a year can be carried out short training with super slow execution. For example, fifteen or thirty seconds for a rep. The only limitation to conduct such experiments on changing the speed of exercises can be the lack of experience.

Progressive Speed of Exercises

In the first three to six months of training, it is better to stick to the classic version of six seconds - two-plus-four. And then, having already gained experience you will be ready to go further searching best option for yourself.

Learn to feel the load. This ability come with time, but once you manage to do it you will be able to choose the speed of execution that best fit your potential and your goals. A good advice is to try to do some reps by simply closing your eyes. This way you will get your mind and your sense of the movement.

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

1 month ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

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Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

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Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

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Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

7 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

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Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

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