How fast should you perform your repetitions when you do your weight training?
Research seems to indicate
that it is probably best to perform your reps in a slow, controlled manner, as
this results in more tension on the muscle and less momentum (which reduces
muscle tension). Lifting faster
allows you to lift more weight, but you end up using momentum and you create
less stimulation to the target muscle group(s).
In addition, lifting faster will increase your chances of injury.
On the other hand, it is
unwise and unsafe for the average person to fast or to use plyometrics (jumping
down and up from a box, etc.). This
type of fast, explosive lifting should be reserved for serious, relatively young
(16 to 30 year old) athletes. It
places too much load on the connective tissue in your joints.