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post #1 of 7 (permalink) Old 11-01-2010, 02:17 PM Thread Starter
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Fast exercises vs slow exercises (same weight)

I've been doing fast push-ups since about a year. Now I can make 40 push-ups at once, otherwise I make them 3 sets of about 20-21 repetitions each, with 90 seconds between the sets. I used to think that's really bad score for that much training. Besides, before I started doing them fast, I was able to make at least 40 of them, I think.

Recently, I had a talk with a friend, and he said that if I do them quickly, I'll gain much less endurance and strength, but I'll have it at a much higher speed. Is this true?

If yes, then what is the best training for MMA? Should I be quick, but weak and easy to get tired, or should I be stronger and more endurable, but slower? I haven't watched many matches, but I've seen many fighters who are fast, and yet they don't get tired quickly, I think. I am really fast, but I get tired too fast.

P.S. When I try to do slow push-ups, I still make as many as I do when I do them quickly.
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post #2 of 7 (permalink) Old 11-01-2010, 02:26 PM
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All you have to work on is circuit training, it sounds like you are gassing out in one sense or another.

I have done a upper-body circuit that lasted 15-20 minutes for 5 runs of it and I was left dead on the ground, if you do this once or twice daily for the week your cardio will begin to improve.

This is what I am interpreting your tiredness to mean.



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post #3 of 7 (permalink) Old 11-01-2010, 03:06 PM
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sorry for the double-post.
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post #4 of 7 (permalink) Old 11-01-2010, 03:11 PM
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Be sure that your eating correctly before and after your workouts. As I understand it if you dont have enough glycogen stored in your muscles pre workout and enough carbs in your system to replace them as they are used hten you will "bonk", which is basically running out of gas. And if you dont get some protein immediately following your workouts then you dont gain near as much as you could.
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post #5 of 7 (permalink) Old 11-02-2010, 10:49 AM Thread Starter
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Thanks for your advices.

However, nobody answered my question: Should I make my exercises quickly, should I make them slowly, or it doesn't matter?
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post #6 of 7 (permalink) Old 11-02-2010, 11:08 AM
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Quote:
Originally Posted by Blackened View Post
Thanks for your advices.

However, nobody answered my question: Should I make my exercises quickly, should I make them slowly, or it doesn't matter?
I dont think it makes a huge difference as you are still doing the same amount of "work" in the sense that Work = Force x Distance.

However if you are doing it in a "crossfit" style workout where you are getting a metabolic conditioning then faster is better as long as you dont sacrifice range of motion or proper technique.
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post #7 of 7 (permalink) Old 11-02-2010, 11:17 AM
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They do affect the muscles in a different way (fast vs slow).

By performing the exercise slow you're developing muscular endurance in the chest and arms, core, and to a lesser extent the legs.

By performing the exercise fast you're developing the fast twitch nerve conduction in the arms and chest that makes muscular explosiveness possible. If you're doing the workout "fast" you should be trying to do clapping pushups. This is a highly effective explosiveness workout.



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