High and fast reps vs slow negative reps.

compare:
type 1
10 reps of fast pull ups

type 2
6 reps of pull ups with slow negative, about 3- 4 seconds to lower down


both using same weight and training till muscle failure.

Which is more effective in inducing metabolic stress for muscle growth?

Over 1 year of training, I'm sure you will gain exact same amount of muscle for both if all else is equal.

Do the way you like.

hopefully that is true, as it gives us more training flexibility.

at the meantime i prefer slow negative moment as it doesn't stress the joint that much.

But there are also views that slow negative moment is veering towards more on the isometric path, which isn't an effective approach to build muscle.

You have to think of your joints and tendons too.. explosive reps will have more burden on the tendons

And putting burden on them will make them denser and stronger, which is a good thing.

Ya problem is knowing how to not overload them... which is hard to estimate as we can only gauge muscle strength not tendon strength

If u wanna train for power it should have a diff weight and rep range vs training for strength

Ive heard training for power should be like 35% of 1RM