Our H.U.G.E. ®superspeed routine includes five back exercises, each of which is performed for one or two superspeed sets followed by two sets at a normal rep rate. There is nothing special about these particular exercises. With a few exceptions, superspeed sets can be done on virtually every exercise for all body parts.
- ADVANTAGES - Here are the pluses of superspeed
INCREASED STRENGTH Moving faster through the positive portion of reps allows you to use more weight. Training with explosive reps has also been proved to increase strength more rapidly than going at a normal pace.
ATHLETIC BOOST Increasing your power (strength plus speed) helps you outside of the gym, as well. From basketball to tennis to soccer, virtually every sport values the sort of rapid reflex movements that superspeed reps emphasize.
- DISADVANTAGES - There are two potential pitfalls of superspeed. Here’s how to avoid them.
REDUCED TIME UNDER TENSION If all you did were fast reps, you’d gain strength but not size. Do most of your work at the usual pace to maintain enough tension on the muscles to stimulate growth. Use superspeed as an adjunct to regular reps.
CHEATING INCENTIVE With increased rep speed many trainers start cheating the weight up, using momentum instead of muscle. You must resist this urge. Use a weight you can control, and lock your reps into the correct groove. If there are exercises you can’t do fast without relying on momentum, don’t use superspeed with those lifts.
- FRESH TAKE -
One excellent technique for getting all the benefits of slow and fast reps is to combine them within the same set. Because you’re stronger during fast reps than slow reps, end your set by going fast (when your strength is depleted) and start it off slow (when your strength is greatest). Choose a weight you use for 12 regular reps before reaching failure. Then, start the set with four superslow reps. Take 6–10 seconds on the positive halves of these reps. Next, do four regular reps, spending 1–2 seconds on the positive halves. Fi- nally, end the set with four superspeed reps, going as fast as possible on the positives and at a normal pace on the negatives. By cycling from harder, superslow reps to your regular reps and then to easier,superspeed reps, you should still hit failure at around 12 total reps, and you have stimulated muscle growth with the slow and regular reps and strength gains with the explosive reps. - FLEX