if speed work is important why don’t most bodybuilding programs incorporate speed work?
you only see it in PLing programs like west-side?
and if you have a sticking point, doesn’t that mean you just need to work on those muscles more? If you can’t lock out, do rack pulls, if you can’t do second half of BP, do tricep work…etc
I rarely see any BB’er doing a compound movement with a slow concentric.
It’s been said the actual speed isn’t the issue, but instead the INTENTION of moving the bar with speed and force. [/quote]
im not talking about concentric speed
im talking about incorporating separate speed days[/quote]
Because bodybuilders don’t care about speed, they care about size. A speed day is wasted on a serious bodybuilder because it is time that could have been used to hit more volume certain lagging muscle groups or specialize on something else size oriented.
A speed day is not about fatigue, which is one of the core foundations of bodybuilding training. Fatigue (ie: volume in sets/reps, or Intensity in terms of heavy weights or drop sets/partials/forced reps) is the driving factor in hypertrophy.
Speed days do not involve enough fatigue for a bodybuilder if the day is focused around that.
That said, you can use speed EXERCISES very effectively within a specific training session–see Thibaudeau, Westside’s speed day (only 1-2 exercises are speed oriented and they have plenty of volume), or many others. They are useful both for priming the nervous system and for helping with high threshold muscle unit recruitment which will lead to more size. However, entire days focused on BUILDING speed are effectively worthless for bodybuilders because there is not enough growth stimulus.
The only exception I can think of is sprints for fat loss. But even then the goal isn’t building speed itself, but sprinting for metabolic demand.
Speed days are best for athletes and true strength training (to work on specific skills in specific lifts).