Mixed
Short-term high-velocity (3.66 rad/s) isokinetic lengthening training induces greater hypertrophy and strength gains in elbow flexors compared to low-velocity (0.35 rad/s) lengthening training.
To maximize muscle growth in your biceps, prioritize fast eccentric (lowering) phases in your resistance training. Specifically, aim for a lowering speed of roughly 3.66 rad/s (approx. 210 degrees per second) rather than a very slow 0.35 rad/s. Perform maximal effort lengthening contractions 3 times per week for at least 8 weeks, progressively increasing your sets from 1 to 4. This approach leverages greater protein remodeling and force generation to drive superior hypertrophy, particularly in fast-twitch muscle fibers.
In conclusion, training using Fast (3.66 rad/s) lengthening contractions leads to greater hypertrophy and strength gains than Slow (0.35 rad/s) lengthening contractions.
Why this rating
Randomized controlled trial with within-subject design, though small sample size (n=12 for training, n=9 for acute).
Source
Short-term high- vs. low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men
Tim N. Shepstone et al. · Journal of Applied Physiology · 2005
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