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When we talk about weight training, I’m going to be specifically talking about bicep curls. Everyone wants to have nice arms and I hope to help you get there by building your size. Yesterday, we discussed the resting time between sets, which has an impact on your size and strength and/or your muscular endurance. I think the lift and lower speed of your repetitions is as equally important.
The gains in your muscular strength and performance are related to the speed with which you lift and lower your weights. If you are looking for strength and size gains, it is critical to control the weight both ways. So many times, I see bicep curls being executed with a bar or dumbbells and their whole body rocks back and forth. Guys, the weight is too heavy!! You are not going to see any improvement in your size or strength. Swallow your pride, drop some weight and control the movement.
To get the maximum results with a heavy load it is best to lift the weight slowly and lower slowly! As you curl, exhale and count for two seconds on the way up, hold, then inhale and lower the weight slowly to the count of 4. When you can successfully execute 8-12 repetitions, then you can increase your weight. This slower speed will have no effect in strength gains or size with lower weights, but may assist your muscular endurance.