The principle behind ultra-fast reps is explosive speed and explosive style.

Let's consider another interesting technical technique from the arsenal of a modern bodybuilder: explosive speed - the principle of ultra-fast repetitions, or, as it is also called differently: explosive style of performing an exercise, and, of course, we will explain the reasons for its effectiveness. We will consider, as always, using the example of a specific exercise, and only then we will dwell on the question of the reasons for the popularity of using this technique...

So, let's assume that according to our training program for today, we need to perform such a classic exercise, which has become popular primarily in powerlifting, and then in bodybuilding and fitness, like the bench press.

1. As always, we perform a high-quality warm-up, stretching and warm-up, so as not to get an annoying sports injury. When using the principle in question, this is very important!
2. Be sure to do the first approach with a bare bar for the same reason.
3. We load the barbell with 75% of the usual working weight for the classic bench press. This is an important point! The working weight when performing in an explosive style should be an order of magnitude less than the working weight of the apparatus for a regular bench press.
4. We lie down on the bench, grab the barbell - everything is the same as with a classic bench press...
5. We do a sharp press with increased speed - hence the name: “explosive style”, “super-fast repetitions”. In short, the speed of repetitions is approximately 2 times greater than in the classical version.
6. The number of repetitions in this approach can also be greater than in the usual style, because we deliberately reduced the weight of the barbell, which means it is quite possible to compensate for this with an increased number of repetitions.
7. Having completed the cycle of movements, lower the barbell onto the racks.

Now let's turn to the theory: as you already know, our muscles most of all do not like constancy. Therefore, you need to try to load them differently each time - create conditions for them of constant stress. This is when muscle growth will be most effective. And how to do it?

1. combine different movements,
2. change angles and projections of influence,
3. use different weights,
4. vary the number of approaches and repetitions, as well as the duration of rest pauses,
5. …