Weights - best method?

Ph3n0m

Which is the best method when doing weights - either free or on a machine

Smooth controlled movements at an average speed

or

As above but moving much slower

For example 1 rep at normal speed might take 2 seconds, but at a slower speed it might take 3-4

Which method is better (obviously not speeding through)

jester77

I do 2 secs concentric and 3 secs eccentric and squeeze the muscle when I'm at peak contraction. This works great. Also you should do the full range of the rep, eg if you are doing bar bell curls let it down the whole way, but don't let off the tension, before starting the rep. If you have to jerk the weight to start the rep then it's too heavy. It should be a nice fluid motion.

yomchi

jester77 wrote:

I do 2 secs concentric and 3 secs eccentric and squeeze the muscle when I'm at peak contraction. This works great. Also you should do the full range of the rep, eg if you are doing bar bell curls let it down the whole way, but don't let off the tension, before starting the rep. If you have to jerk the weight to start the rep then it's too heavy. It should be a nice fluid motion.

Absolutely, I also recomment free weights where possible