SLOW VS. FAST CRUNCHES

[BABY1]

TweetJim Stoppani, PhD

Which speed is most effective for ab training?

OPENING ARGUMENTS


Defense Bodybuilders have always done reps in a slow
and controlled manner, because it better works the target
muscle rather than relying on momentum to “cheat”
on the exercise. Therefore, crunches should be
performed at a speed no faster than 2 seconds on
the positive (concentric) reps and 2 seconds
on the negative (eccentric) reps.
Prosecution Fast reps (at a speed of
1 second or less on the positive) can help to
recruit more muscle fibers, which can lead to
better muscle development, including the abs.

EVIDENCE

■ Spanish researchers tested the muscle activity of
subjects’ rectus abdominis, external obliques, internal
obliques and spinal erectors while they performed crunches
at a rep speed of 4 seconds, 2 seconds, 1.5 seconds, 1 second
or as fast as possible.
■ They reported that as the rep speed increased, the muscle
activity of all four muscles increased. The greatest boost
in muscle activity occurred in the external obliques, which
were hardly involved in the crunch at the slower speeds, but
rose by over six times at the fastest speed.

VERDICT FAST REP SPEED

The fast reps will help to recruit more muscle fibers in the
midsection and will particularly help to turn an ab exercise,
such as the crunch, into a fairly effective oblique exercise.
SENTENCING Be sure to mix up your rep speed during ab
exercises — such as the crunch — going slow and controlled
for some workouts, and as fast as possible for other
workouts. This can help you build better-developed abs that
are also strong and powerful.

[BABY1]

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[RockShawn]

TweetNice

[Rocker44]

Tweeti always start fast lol

[yamaha147]

Tweetnice read! Simple and to the point. Personally I hate doing abs and cardio BUT it still has to be done.

[juiceball44]

Tweet

I hate doing abs and cardio BUT it still has to be done.

I do think it is best to do both

but to say it HAS to be done is not true

no ab work

no cardio

[BABY1]

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[6p6]

TweetMy abs hv been slashed open so even 9years later I do my abs slow and controlled...