If you’re deciding between slow and fast reps, here are the benefits of each. Faster reps have the advantage of reaching muscular fatigue, or failure, more quickly, which is key to muscle growth.

The Benefits of Fast Reps. Fast reps, as the name suggests, are reps that put muscles under tension for less time but allow you to do more during your workout and use heavy weight without suffering to ...

Rule 1: Stick mostly to a hypertrophy rep range of roughly 6 to 12 reps for each of your sets. Rule 2: Use moderately heavy weight or resistance so you can stay in that 6 to 12 rep range.

What are slow-twitch muscle fibers and fast-twitch muscle fibers, ... fewer reps and “big lifts” like deadlifts and bench presses to build stronger, more powerful muscles.

In the meantime, the study offers some useful insights. Slow-twitchers probably need to do more reps than fast-twitchers to get a comparable stimulus. Three workouts a week trumps two for muscle size.

Arnold Schwarzenegger does a 360-rep finisher and calisthenics warriors go until they drop—but how many reps are actually good for you? ... slow-twitch and fast-twitch,” explains Leon Veal, ...

If you complete less than seven reps, you are probably fast-twitch dominant; seven or eight reps means you have mixed fibers; and completing more than eight reps indicates slow-twitch dominant.

Roughly a third of the group did 9 or 10 reps, and they tended to have an even mix of fast- and slow-twitch fibers. For now, none of these methods is easy to implement.