High-Speed Reps Athletes can do more repetitions to exhaustion in the bench press if they do the reps quickly. Fast reps better activate elastic energy in muscles, which increases effective strength and prevents fatigue. Australian researchers measured muscle activation using electromyography (EMG) during a max rep bench press test performed at different speeds and loads. EMG measures electrical activity of muscles, which is a marker of their activation level. EMG levels were lower when the athletes moved the bar rapidly but increased as they fatigued. During the faster trials, a greater muscle pump (more muscle blood flow) allowed athletes to do more reps. Do reps rapidly when trying to do bench presses to exhaustion. (European Journal of Applied Physiology, published online July 7, 2011) Source MD
Posted on: Thu, 04 Jul 2013 07:00:00 +0000
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