There is definitely a groove and rhythm with 1/1’ish. Sometimes I do a slower negative (2-3 seconds).
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The ‘original’ Super Slow was without a doubt the worst thing I ever tried in my training … and I was dedicated to it for a good 8-9 months. I think I could have done better doing nothing at all.
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SuperSlow is another tool in the toolbox
And,
Best results in a range of movement comes from training that range.
Results occur from an isometric range, but the best results involve training specific ranges. Forget SuperStatics, and what the Drew parrot say about isometrics, best results have been shown from ranges of movements
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I haven’t bothered to track time under load, or rep duration for a long time. I just want the set to feel a certain way. But 1/1 did sound pretty fast. So I just took a fairly light weight and did a set of 10 dumbbell presses. I did them in my usual fashion, which is that I want it to feel like a smooth, controlled movement. Took about 22 seconds for 10. So 1/1 isn’t quite as fast as I thought.
Of course, the weights I normally use are 2 to 2.5X heavier than what I did with my little test. With greater resistance, I would be moving a little more slowly, and with a pause at top and bottom. So I probably get up to 30-45 seconds or longer for a 10 rep set.
But regardless of cadence, the main thing I want to see is the movement slowing down naturally at the end, due to fatigue. If that isn’t happening, then either the weight is too low, or I haven’t done enough reps.
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Contrast 1/1 protocol doing say wrist curls vs. 244 degree Nautilus Pullover and the potential for some kind of damage the might happen in the second one. 
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Length of travel most definitely affects pace of repetitions time consumption. Most important is pace per travel distance, not absolute time duration of the reps in seconds.
Yeah, I think it depends on the movement for sure.
Also with some exercises, I like to pause at the top…like DB lateral raises since that is the peak resistance.
Laterals & leg extension are two of the best to use in Zones … top half first followed by bottom half. Johnston’s methods get the most out of every step / set in my opinion without resorting to 30 second reps and stop watches.
I’ve done lateral raises like that…even breaking them into 1/3s…fractals, etc.
Fractals + full, ascending zones, and Gironda zones are my favorites in zones techniques.
Specious and argumentative at best!
No one who is fortunate enough to have and use a Nautilus pullover regularly manages a 1/1 cadence. Only very light weights could a 1/1 rep speed be accomplished with a full range of movement with such a machine.
Wrist curl rep speed- who cares, as the sheer forces placed on the the wrists is asking for injuries. Can you afford to aggravate Carpal Tunnel syndrome?
Wrists need slightly extended grip exercises and Brachioradialis work. Wrist curls- no thank you!
Agree on the wrist curl. I have long tendons and short muscle bellies in my forearms, which makes this exercise too risky: I can’t contract muscles unless the range of movement is exaggerated, but this is a clear path to injury. I have had a serious injury to my wrists from doing high rep push-ups. Anyway, wrist-roller, Hammer curls and grips are my choices for forearm exercises.
Boris … not familiar with these … unless I just don’t know them by that name. Can you describe how to do them ?
Question #1: How is my observation specious? 
Question #2: How in the world is that statement of mine augmentative?
Thank you
Most of the people we tested showed fast-twitch dominance in the quads. We didn’t do biopsies. Instead, Arthur would have you test your static strength at several points on the range. Then, perform reps to failure with a percentage of your peak strength, followed by a static post-test.
The strength difference between the pre-test and post-test would indicate fiber-type dominance. Those who lost 30% strength or more showed significant fast-twitch fibers. Slow-twitch dominant subjects would typically lose about 20% strength.
I was one of the most fast-twitch dominant tested in the quads and lower back. Arthur even used my graph in one of his books, where he compared my lower back to Vert Mooney’s, who was the most slow-twitch dominate person he ever tested. Vert was actually stronger in the post-test.
Interesting, Tim…what do you think was the catalyst for a lot of HIT advocates recommending higher reps for legs?
It was a common practice. Casey did 20 reps with the leg extension and leg press, followed by 20 squats with a very heavy weight.
Doing higher reps with large muscle mass, like legs, stimulates a lot of growth, regardless of fiber type.
Fiber type is just one parameter. Contraction quality, intramuscular biochemistry, muscle pump, and rep style are more critical factors.
I like higher reps for legs, if you’re able to exploit all of these factors.
You have to be careful not to overload the CNS, which can be an issue with HIT.
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