2 Responses to “What does it mean in bodybuilding when the rep speed is 311?”

1. Frank says:

   March 11, 2010 at 3:48 pm

   two seconds on the concentric phase, one second pause, one second on the eccentric phase.

   Eg if you were doing bicep curls that’s two seconds on the way up, a one second pause and one second on the way down.

   However 2-1-1 rep speed is not recommended as it means that you will not have good control of the weight on the way down, which increases risk of injury, and also there are great strength benefits to lowering the weight slowly.

   2-1-2 or 2-1-3 or 2-3 are better and most often recommended by professionals (like myself)

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2. Simon says:

   March 11, 2010 at 4:06 pm

   311 = 3 seconds of going down
   1 second of holding weight
   1 second coming back to start position.

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