Question:
Since the range of motion varies between exercises should I use a different rep cadence for exercises with different ranges of motion to maintain a consistent rep speed?
Answer:
While the same repetition cadence results in a different average speed for exercises with different ranges of motion this does not negatively affect either effectiveness or safety so it is not necessary to use a different cadence for every exercise.
You should move at least slowly enough during exercise to be able to maintain strict body positioning, reverse direction smoothly, and to be able to feel and focus on the contraction of the target muscles. You should not move so slowly that your movement becomes a stuttered series of short starts and stops rather than smooth and continuous. There is a lot of room between these two extremes, and a cadence that is just slow enough for very long range exercises like pullovers and trunk extension will not be too slow for very short range exercises like shrugs and heel raises.
The exact speed of movement makes little difference for muscular strength and size increases. While slower speeds result in more consistent tension on the target muscles over the full range of the exercise you can get bigger and stronger moving fast, slow, or not at all as long as you train consistently and progressively with a high level of intensity.
You don’t need to move explosively or even fast during exercise to improve your speed or explosiveness in other activities. Both increase with strength regardless of the rep speed used to get stronger, so you don’t lose any benefit by moving more slowly on exercises with a shorter range of motion.
You don’t need to move extremely slowly to maintain relatively consistent tension on the target muscles or to keep the peak forces within safe levels, either. It is the acceleration during the turnarounds that affects this, and moving any more slowly than necessary to reverse direction smoothly doesn’t make a noticeable difference. So you’re not increasing your risk of injury significantly by not moving very slowly on exercises with a very long range of motion.
You could ignore cadence altogether and just move slowly enough on every exercise to maintain strict form, taking more time on exercises with a longer range and less on exercises with a shorter range, but having a specific repetition cadence allows for more objective comparison of performance between workouts and evaluation over time, and having a single repetition cadence for all exercises is simpler and easier than having to remember different cadences and rep ranges for different groups of exercises (since the same rep range results in a different time under load with different rep cadences).
For most people, a cadence of three to four seconds during both the positive and negative phase of the repetition will be just slow enough for longer range exercises and not too slow for shorter range exercises, although I recommend erring on the slow side when learning new exercises or when working with or around an injury. The exact speed is less important than being able to maintain strict body positioning and the correct path of movement, being able to reverse direction smoothly between the positive and negative phases, and being able to focus on intensely contracting the target muscles, and if you are unable to do this well lifting and lowering in three to four seconds you should use a longer cadence.
If you work out with a training partner or group I recommend having someone count cadence for you until you get a feel for the proper speed of movement on each exercise, then only repeating the count later if you start going too slowly or quickly. The person counting cadence should use a stopwatch for accuracy. If you work out alone a metronome or metronome app on a smartphone helps if you’re not sure of your cadence.
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As always thank you so much Drew for your valuable teachings!
There is one thing I would like to understand better: if one would keep the time under load equal but use different cadences (for example 5/5 for long ranges and 3/3 for short ranges) so also the speed of movement would be more or less the same resulting in a difference in the number of reps would this be (theoretically) better? Of course doing 66,66% more reps in the same time one can handle less weight so maybe there is simply no way to equalize different ranges of movement if not by using a “secret” formula that reduces the time under load to compensate for the greater number of reps. The reason I would like to find out if there is some kind of solution is because I notice a big difference between exercises using my prefered cadence of 5/5. For example the leg press or a vertical pull down feel very natural but a dumbbell chest press feels awkward trying to spread the movement over 10 seconds.
Mike,
There is no need to use different cadences for different exercises as long as the cadence used doesn’t result in a speed that is too fast for longer movements or too slow for shorter ones. There is little difference in safety or effectiveness between exercises performed at any reasonably slow repetition speed. Dumbbell exercises will tend to feel more awkward to some people due to the greater balance and coordination required to perform them. This should improve with practice, however, and if this is the case the exercise should be performed more slowly rather than more quickly until it no longer feels awkward.
Thanks a lot Drew!
Drew,
Again, good stuff!
How about the TUL? I try to reach the point of MMF on each exercise between 45 and 90 seconds. This, because I want to train all the muscle fibers and improve my cardiovasculair system in one workout (underhand pull down, incline chest press, leg press and dead lift) every 10 days. Reaching MMF around 20 seconds will roughly only improve my fast twitch fibers. After approximately 90 seconds the motor units of the slow twitch fibers recover and I keep on using my slow twitch fibers. What’s your point off view?
When you say “train progressively”, what do you exactually mean by this? I found out that after approximately 7 trainingweeks (every 10th day) I stop progressing in time and weight. Then I take 2/3 weeks off and start again at 80/90 percent of my last peak. Every 7 weeks I try to set a new record, but after 3 years of HIT I find it hard to keep adding weight or improve my TUL with my peak-weight. Any advice on this?
I must add that my fysical appearance did improve over the last period when comparing pictures. Any idea how this is possible? I mean more strentgh means more muscle, right?
Gaucho,
The time frame has less to do with the muscle fibers recruited and more to do with providing an effective compromise between tension and metabolic stress, both of which stimulate muscular strength and size increases via different pathways, as well as improvements in other factors of functional ability. As long as you train to momentary muscular failure you’re going to recruit and stimulate all the motor units in the targeted muscles, though, regardless of whether you are a little lower or higher than this range.
There is more to progression than weight and reps or time, and I address this as well as how it relates to muscular strength and size increases in Workout Performance Versus Progress.
Drew,
What about using both pathways of stimulating size increases in one set:
First three to four heavy reps (tension) to failure than immediately without a significant break further 4-6 lighter reps through two or three drop sets (metabolic stress) each to failure?
I know you are not a friend of drop sets, but maybe they are better than an compromise?
Andy,
If you’re performing a set to momentary muscular failure using a heavy enough load to achieve momentary muscular failure within about thirty to ninety seconds it won’t be too light that you don’t have adequate tension or too heavy you don’t have adequate fatigue to effectively stimulate muscular strength and size increases along with improvements in other factors of functional ability. As you increase either the relative load or duration you probably quickly reach a point of diminishing returns from that pathway beyond which it makes little difference in long term muscular strength and size increases.
There are no special exercises, repetition methods, or techniques that will improve your results more than simply working as hard as possible on the basics. If you’re not making gains in muscular strength and size doing conventional exercises and normal repetitions then it is unlikely you are going to suddenly start getting bigger and stronger by changing the exercises you’re doing or switching repetition methods or performing “advanced” techniques.
If you want to improve your results from training, focus instead on learning to do the basics with better form and greater effort.
I need to read this comment before every workout, lol.
Drew,
Thanks. Very clear. And how about TUL for global metabolic conditioning? Is there an ideal range for that? For instance, if I want to improve my time to run 6 mile.
Gaucho,
A time under load of sixty to ninety seconds works well for this without being so long that strength and size gains appear to be compromised. If you are interested in strength training to improve your running I recommend reading High Intensity Training For Cardiovascular Conditioning And Fat Loss.
Drew,
Very insightful. I’ve been doing some more research on this topic and had another question for you.
Let’s say Usain Bolt knocks on your door and asks you what rep range or TUL he should you use on the leg press – or whatever exercise you would recomend as basic exercise – for improving his 400 meter sprint. And would your answer be different from the 100 meter sprint? I’m not talking about the skill, but only about his muscle strentgh and cardiovasculair system.
Maybe I should ask the question: “Is HIT the way for Usain to go to improve his sprint?”, but I’ll leave that up to you.
Gaucho,
I would start him with the same rep range and cadence I do everybody else, and adjust from there based on how his body responds. Of course Usain Bolt should do HIT, it will improve his strength and conditioning as well as or better than any other method, more safely and in a fraction of the time.
“For most people, a cadence of three to four seconds during both the positive and negative phase of the repetition will be just slow enough for longer range exercises and not too slow for shorter range exercises, although I recommend erring on the slow side when learning new exercises or when working with or around an injury”.
“The exact speed is less important than being able to maintain strict body positioning and the correct path of movement, being able to reverse direction smoothly between the positive and negative phases, and being able to focus on intensely contracting the target muscles, and if you are unable to do this well lifting and lowering in three to four seconds you should use a longer cadence”.
Man, this is great! This “Law” should be inserted into every textbook about resistance training UND physical Teraphy! Gotta be!
Very good, Mr. Baye, you always strives for excellence, thank you!
Drew the machines at my gym are quite poor and to compensate i am using a fairly fast rep speed, my question is, if i am doing a rep range of like 15+ because of my rep speed and still under a TUL of under 90 seconds is that ok?
Paul,
Moving faster doesn’t compensate for poor design, it makes the exercise worse. If the problem is inadequate cam falloff just go as far as you can while moving reasonably slowly, if the problem is a sticking point elsewhere in the movement caused by a significantly incongruent resistance curve or a high level of friction use the machine isometrically, use a different machine, or perform the exercise with free weights in a manner providing a more congruent resistance curve.
A 3/3 rep cadence is not too fast if you don’t include turnaround time, but with adequately slow and controlled turnarounds most people will take at least eight to ten seconds to complete a rep using a three to four second positive and negative cadence, and even longer if they are performing a hold or squeeze on exercises where it is appropriate.
Hey Drew,
What are your thoughts on a complete stop at the end of the range of movement for a given exercise? I know certain ranges would allow greater rest. Just seems that when movement completely stops, momentum gets minimized more?
Donnie,
It depends on the exercise. A complete stop and hold or squeeze should be done at the start point or end point of some exercises, but not on others. As a general rule if stopping and holding or squeezing at the start or end point makes the exercise harder you should do it, but if it makes it easier you shouldn’t.
For example, when squatting you should stop and hold completely motionless at the bottom before very slowly starting the positive, but you should not stop and rest at the top. On a chin-up you should stop and hold completely motionless at the top while squeezing your back and biceps, but you should not stop and rest at the bottom.
Thanks Drew. I have been kinda playing around with rest between reps vs. no rest between reps. Not using a so called maximum load, but a significant load. Just trying to focus on the rep at hand and avoid form breakdown and in some cases the so called pump or congestion.
Drew,
Do different repetition ranges affect recovery time? The eccentric portion of a movement is where the micro tears in the targeted muscles occur right? So does that mean going to close to maxing out at 1 to 5 reps means less damage to the muscle, and thus less recovery days needed post workout? If so then the frequency of the workout could be increased and strength gains could come faster….right?
Zidan,
The majority of the microtrauma occurs during eccentric contraction and involves disruption of cross-bridges, and is affected by load and the number, duration, and range of eccentric contractions. Assuming a consistent repetition cadence, it would require a higher load to achieve momentary muscular failure with fewer repetitions, which might actually increase microtrauma. If the same load were used but the repetition count was reduced by increasing the repetition cadence, the total cumulative duration of eccentric work would stay the same, which might mean about the same microtrauma.
A few years ago I asked Dr. Stan Lindstedt who has been involved in a lot of research on eccentric muscle contraction whether the number or cumulative duration of eccentric contraction was more important and he said he was not aware of any research on it. I have not found any since, and can only guess it would be about the same, all else being equal.
Keep in mind microtrauma is part of the stimulus for muscle strength and size increases though, and while minimizing it might reduce the demands on recovery it might also reduce gains.
While any reasonable repetition range and set duration can be effective if training is done hard and progressively some people will respond better to some ranges and you would be better off experimenting and trying to determine this if you want the fastest possible results.
Hi,
I’m doing a set to failure by doing 8 reps at normal speed, which act as a warm-up also, then immeidately trying to hit 4-7 reps at a 5/5 cadence. I don’t know if this is of any value. I’ve only just started. I certainly get a ‘pump’. Am I wasting time, and should i just be doing a straight set to failure?
Thanks, just come across your website,
D.
DE,
Unless you have a joint problem or condition which makes an exercise intolerable without a warm up set it’s unnecessary. Read Warming Up.
That’s great, Drew, thank you for replying so quickly. Seems I can just to the 4-7 reps at 5/5 cadence. Means I can use a heavier weight, so I guess that is good.
Thanks,
D.E.
Hey Drew,
In a recent debate on Mark Sissons forum some people are stating that if the weight is heavy enough then it is impossible to move quickly anyway. While I agree that may be the case when doing heavy singles or doubles I believe that during a set of say 6-10 reps it would be possible to move too quickly for at least the first half of the set.
Your thoughts are always appreciated.
Justin,
If the weight is so heavy that you are unable to move it quickly at the start of an exercise you will have more difficulty maintaining strict body positioning, you will not be able to perform sufficient repetitions for the desired amount of metabolic stress, and you have a greater risk of injury. You should select a weight that allows you to perform the exercise for around one minute on average. A good starting point for most people on most exercises is five to eight repetitions with a hold or squeeze, six to ten without. Regardless of how fast you might have moved the weight at the start of the set during the last few repetitions you should be contracting as hard as possible just to keep the weight moving slowly; fatigue will have reduced your strength to the point where you are unable to move the weight quickly (without cheating by performing extraneous movement and involving other muscle groups).
The weight needs to be heavy enough to provide adequate resistance to achieve momentary muscular failure within a reasonable time frame, but no so heavy you can only move it slowly right from the start. What is more important is the relative effort put into the exercise towards the end of the set.