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Speed of Movement

Weight Lifting Speed of Movement

The first thing to bear in mind is that the faster you exercise the more the lactic acid build up there will be, and the sooner you will reach the point in which you can no longer continue.

The next thing you need to consider is the fact that if you train too slowly, the exercise that you are performing will become more isometric (static) in nature. Isometric muscle contractions also flood the muscles with lactic acid, and so, therefore, the slower you exercise the more the lactic acid build up there will be, and the sooner you will reach the point in which you can no longer continue.

It is clear that beginners and intermediate trainers must find a happy medium between performing an exercise too quickly, or too slowly, so that the build up of lactic acid can be limited. However, there is another important factor that must also be taken into consideration. It is vital that these groups of trainers perform all weight training exercises (with the exception of power training, and negative training) using the same speed up, and the same speed down, so that the muscle fibres are worked evenly on the way up and on the way down. In order to achieve these goals use a count of 2 seconds as you lift the weight up and 2 seconds as you lower the weight back down.

By performing this procedure beginners and intermediate trainers will ensure that they do not become weaker, or stronger on either the negative, or the positive part of the movement. Again, to limit the lactic acid build up it is important not to pause at any point during the exercise so that you can avoid the exercise becoming isometric. Always use continuous movement throughout the exercise.

Advanced trainers often find it more beneficial to drive the weight back up after it has been slowly lowered down as this will also increase power.

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