Tricep-extensions-nikki

4. Lift fast

The sense of greater efficacy during slow, controlled reps is purely psychological. Instead, make your reps rapid and explosive and reap the calorie burn rewards. The fast twitch muscle fibres engaged during fast lifts are less energy efficient than their slower cousins, meaning they chew through more fuel, according to Ball State University researchers. You’ll need a weight about 30 per cent of your 1 rep max (1RM), which means being able to lift it for 15 to 35 reps per exercise. Aim for four to five sets comprising two fast sets of three to eight reps, and two to three at normal pace.