Hst, Rep Speed, New Study

[a.s.arghmatey]

http://www.strengtheory.com/speed-kills-2x-the-intended-bar-speed-yields-2x-the-bench-press-gains/

Very interesting article. I'd be curious to hear some thoughts from you guys before implementing this into my program. Currently I follow Bryan's suggestion of using slow rep speed during the 15's. I'm thinking about updating that.

 

[Old and Grey]

That was a study about strength, not hypertrophy. However, in general, I agree that you should probably lift as fast as possible for concentrics and use a controlled or slower motion for eccentrics for maximum hypertrophy. Unfortunately, this study does not address that.

 

[Jester]

You should always lift a weight as fast as you can with good, safe form.

IIRC, Bryan recommends a reduced speed during the 15s to increase//bring back up total work (ala TUT) due to the lighter load.

Honestly, what you do in the 15s won't matter so much compared to heavier rep ranges.