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Myth Busted: Lifting Weights Fast Is Not A Bad Workout

Aug 27, 2008
You have probably heard from someone, somewhere that lifting heavy weights fast is a bad idea. If you haven't, then lucky you.

This myth is bogus. And I am going to tell you why right now...

There are many different forms of weight training, some include: endurance training, strength training and hypertrophy training. Additionally, there is a form of weight training referred to as... Power training.

Power training is the ability to move a good size weight, as fast as possible while keeping proper form. Instead of using a very heavy weight and pumping out a few reps slowly or lifting in a negative fashion, you will decrease the weight a bit and be explosive with your rep sets.

Power training is a great program for improving athletic abilities, and endurance. Plus, you have the potential to burn tons of calories and not worry about muscle break down.

Now back to the myth...

Some say that lifting fast weight will increase your chance of injury (such as pulling out your back). As a person with a bad back, I can say that I have pulled my back out picking up a shirt, but never while lifting a weight.

It all comes down to form and technique. Power training is a highly recommended program after you have worked up to be able to handle the exercises. It isn't for beginners because form is so important that it must be mastered.

Think of training as a progression, you have to get one thing down before moving on. In this case, it is vital to know form and technique...

...If you can not do a proper squat, then you are not ready to progress to power squatting. May sound obvious but you would be surprised at the number of people that just jump right in.

Then it also comes down to knowing your abilities. If you pick up a weight that is obviously too heavy and attempt to be explosive and power lift... of course you are setting yourself up for injury.

In this example you would be using too much momentum and not enough muscle. Your form will suffer and so will the workout.

Now, why is it ok to progress to power lifting?

Your body is designed to handle fast and slow movements. When it comes down to real life events it is safe to assume that not many of us take the time to slowly bend over to pick up the bags of groceries or to get up the stairs.

Our body is made to handle this power. To see great results and perform better out of the weight room you should train your muscles to lift and move explosively...

...It is part of a functional workout to improve lifestyle.

Look at it this way... Have you ever had a hard time pulling the string to start the lawnmower? You need power.

You can have a ton of muscle but still lack power. Weightlifting programs should be changing every 4 weeks, and one of those months try out a power routine.

A great way to get started it to grab a weight around 45% of your 1 max rep and instead of going for a certain rep count try going as intense as you can for a set period of time (generally 30 seconds).

You will quickly feel the burn. Make sure the movements are controlled and with great form.
About the Author
Dan Boyle is a NASM certified personal trainer and figure competitor. It her passion to teach people to throw out the fads and trade them in for a workout program that delivers big results that last. For more from Dan and Taylor check out http://www.fitness-analyzer.com.
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