This question comes up often in strength training circles. When clients ask about rep tempo, my answer is usually to focus on proper form and not to worry about speed. If you can do fast reps and keep them clean and controlled, then go as quickly as you like. If you start losing form, then slow down.
How Slow Can You Go?
While fast reps can be helpful for building agility and explosive power, slow training can be a nice way to work on form and alignment. In fact, just three or four slow reps can often be as challenging as twenty fast ones. Going slowly also requires extreme focus, adding a meditative quality to the workout.
One who’s mastered an exercise can do reps at whatever speed they feel like. As far as I’m concerned, true mastery is only attained once the move can be performed with control at any tempo.
Not So Fast
While there are some strength coaches who claim that super-slow training is the best way to work out, I would certainly not make that assertion. As I’ve stated before, there is no one best way to do anything. There are lots of effective techniques and it’s good to mix it up.
With that in mind, I set out to challenge myself by practicing some of my favorite calisthenics moves much slower than usual. I started with basics like pull-ups and dips, then got to work on super slow muscle-ups, pistol squats and even dragon flags.
Watch the video below for more: