Weightlifting is power, so you’re going to bet that there will be a lot of opinions on it. One of the greatest debates is between whether to lift fast or slow. Like most controversies, we have some on one side of the equation while others are vehemently on the other side. Despite this, when it comes to lifting weights, there are merits to doing things both ways.
In the past, people thought that lifting weights in an expedited fashion contributed to more injuries. These people were staunchly opposed to the quick method of lifting weights and felt that lifting weights, both in the positive and negative phase, should be done slowly. However, there are a few things to consider that bring both of these methods into better focus.
The Misconception of Risking Injury
It is true that if you lift weights quickly you can be subjected to more injury. However, this is more about form than it is about the speed in which the weights are lifted. Jerking the weight, especially using your back, when you’re trying to do a bicep curl could potentially cause an injury to occur. However, if proper form is firmly established and adhered to, there will be no jerking motion.
The Mechanics of Fast Lifting
Many experts agree that the movement of lifting weights from the concentric or positive phase when the weight is lifted to the eccentric or negative phase should be done in no more than six seconds. This means two seconds to lift the weight and four seconds to lower the weight to its beginning position. For people who lift slowly, this is considered quite quick. However, the benefits include helping improve muscle definition and helping the muscle to grow faster and larger.
Slow Lifting is Important Too
That doesn’t mean that lifting slower should be ignored. In fact, this type of exercise uses the muscles for a much longer period of time, in the positive and negative phases, than lifting quickly does. Much like the argument over low or high repetitions, the method of lifting the weight slower helps to improve muscle stamina and muscle strength. However, just like lifting weights quickly without proper form, lifting weights slowly without proper form is also going to subject you to potential injury.
The Importance of Proper Form
For that reason, it’s important to listen to a Victoria personal trainer, if one is being used, and learn proper form before starting any sort of weightlifting regimen. Most health experts agree that proper form in any type of exercise, whether it’s lifting weights or cardiovascular workouts such as running, is essential. This gets the most benefit out of workouts while minimizing the risk of injury.
Expert Advice when Getting Started
A personal trainer can be extremely helpful in these situations. Not only can they help you learn proper form, they can help you find a good starting point especially if you’ve never lifted weights seriously. From this point, slow or quick weightlifting can be employed, as well as low and high rep workouts with varying amounts of weight, to help you get stronger and bigger.
It’s easy to get bogged down in the argument over slow or quick weightlifting. However, with a little bit of help from the experts, as well as some research done on your own, you’ll be in a good position to get the most out of your weight lifting exercises.