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Trigger Protein Synthesis with 2 Reps Slow 2 Reps Fast




           Protein synthesis is relevant to muscle building. This is also an essential program for muscle growth as it tells you the times that you should train as a natural lifter. This is in the case that you want to build your body’s muscles at the optimum rate.

What does Research say?

        Research says that by training a specific body part, protein synthesis will just stay elevated by forty-eight hours. It is usually elevated by thirty-six hours and right after that, it returns to its baseline level. This is not anymore new to people. This has already been observed in scientific reality.

           In this sense, it only means to say that the muscle will just grow during the protein synthesis window. If you will incorporate body part split, except that it will repair and rebuild for about two days. It will also give the muscles about five days rest every week. Even if this will help build muscles, it will still not lead to optimum growth of muscles.

          You can blast, bomb, annihilate and blitz your muscles into an extended period of soreness. However, this will never extend the window of the so-called protein synthesis. The idea of more soreness will be equal to more growth. And, muscle growth will grow further after going through muscle soreness.

Add 2 Reps Slow Reps Fast as a New Trick

            It will be a good idea to add up 2 reps slow reps fast as your new trick. This is exactly what you have been looking for. You will have to alternate the mini-sets by means of 2 reps slow 2 reps fast in a regular macro-set. You need to try this one out for the best training experience.

Choose the Movement that You Will Use

           If you will do two repetitions slow and two repetitions fast, you need to first choose the movement that you intend to use. This is not that difficult to think of. The rules to the selection of exercise are applicable to be used. Even compound movements and isolation may work well. But, you need to ensure that the exercise form will not ever break down.

Leg Press Can Be A Lot Better than Squats

            It could be that a leg press may be a lot better than squats. Now, if you will do squatting, your lower back could become fatigued than the quads. This will, therefore, result in the poor physique. This could also lead you to an injury. It is not suggested to choose machine exercises.

Sample Choices of 2 Reps Slow 2 Reps Fast

  • Leg Curls
  • Biceps curl variation
  • Flyes
  • Bench Press
  • Leg Presses
  • Leg Extensions
  • Cable Crossovers
  • Supported Machine Rows
  • Overhead Presses

How to do It Fast?

        Once you have chosen your exercise, you need to go ahead. You need to set it up right away. Begin with your weight for you to get ten repetitions. This will help you achieve your good form before you start to struggle. Afterward, reduce it by ten to twenty percent or more. This will not be a difficult thing to do. You may also adjust later after gaining experience in this method.

        You will be able to do two repetitions slow two repetitions fast. Also, you may start it off doing two repetitions in a controlled and slow fashion. You will need not to slow it to about two to three seconds for concentric. You will just need to commit to two to three seconds for eccentric. And, you should not rest or pause any longer.

         After you are done with the two repetitions, you need to do two repetitions again fast and easy. You will be able to do it with a fast rep cadence. You need to be sure that you maintain your form. Also, you need not ask for help from other muscle groups. If you will do an overhead press but on a standing position, you will not want to turn it into a specific push press.

         After doing two fast repetitions, do the slow repetitions again. Do alternate it back and forth several times. However, you should not do it for more than two or three times. This will already be equivalent at eight to twelve repetitions in total. It will also be enough if you will do three to four sets. You need to be sure as well that this will be the very first exercise intended for the muscle group.

Must read: What A Bodybuilder Should Know About Fast/Slow Twitch Fibers

The Reasons Behind 2 Reps Slow 2 Reps Fast That Work

          The 2 Reps Slow 2 Reps Fast is known to work well because it can recruit muscle fibers. With slow repetitions, this help increases tension. The fast repetitions will bring out more force by way of quick contraction. In alternating repetition speeds, the muscles capture the waste products that are produced in the set. This elicits extra hypertrophy by means of an increase in protein synthesis.

Choose Only the Right Movement

          You will need to choose only the right movement and you will need to utilize lightweight. And then, do three to four sets that alternate fast-paced and slow-paced repetitions. Your body will need to get used to it. But, remember that this will be the best way to help stimulate newer growth of muscles.


         You can trigger protein synthesis if you will do 2 reps slow 2 reps fast. This will help you to achieve newer muscles provided that you stick to the exercises mentioned above!


Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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