Rep speed?!
Question: which way should I perform my reps for more strength
1.heavy weights low reps at a normal speed
2.lighter weights, but very slow reps like it takes 60 secs to complete a single rep
Answers: which way should I perform my reps for more strength
1.heavy weights low reps at a normal speed
2.lighter weights, but very slow reps like it takes 60 secs to complete a single rep
60 seconds for a single rep would be hard to keep constant. You would be better with the heavier weight with a negative rep. Do the contraction in 3-4 seconds but let the extension take 10 - 15 seconds.
Lighter weights will not build strength, they will give more endurance. The only way to build muscle is to put them under a strain that is more than they are used to.
Just remember form is key in building muscle and avoiding injuries. Never try to do more weight than you are comfortable with and use a spotter if possible when you go heavy.
2. it'll help build. also, the first you could get hurt
It's untrue that 1 would hurt you.
If you are used to lifting 30 pounds and try to lift 80 pounds, yeah you're going to hurt yourself.
It's better to use a weight you're comfortable at, not light but not heavy, and go slowwwwwly. Concentrate on each muscle as you use it.