Slow vs. Fast Crunches

Which speed is most effective for ab training?

 OPENING ARGUMENTS 

DEFENSE 

Bodybuilders have always done reps in a slow and controlled manner, because it better works the target muscle rather than relying on momentum to “cheat” on the exercise. Therefore, crunches should be performed at a speed no faster than 2 seconds on the positive (concentric) reps and 2 seconds on the negative (eccentric) reps.
 

PROSECUTION

Fast reps (at a speed of 1 second or less on the positive) can help to recruit more muscle fibers, which can lead to better muscle development, including the abs.

 EVIDENCE 

  • Spanish researchers tested the muscle activity of subjects’ rectus abdominis, external obliques, internal obliques and spinal erectors while they performed crunches at a rep speed of 4 seconds, 2 seconds, 1.5 seconds, 1 second or as fast as possible.
  • They reported that as the rep speed increased, the muscle activity of all four muscles increased. The greatest boost in muscle activity occurred in the external obliques, which were hardly involved in the crunch at the slower speeds, but rose by over six times at the fastest speed.

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