I have an exercise question?

This is a good question Shacoby. Though I am not yet certified, I am a semester away and this question is not beyond my knowledge. By better I am assuming you mean bigger. For bigger muscles you need to train your fast-twitch glycolytic (FTG) and fast-twitch oxidative glycolytic (FTOG) muscle fibers. The FTG and FTOG muscle fibers are 2 times bigger than the slow-twitch oxidative (STO) muscle fibers.

STO muscle fibers are easier to recruit than FTG and FTOG muscle fibers. In other words, when you curl a 2 or 5 pound dumbbell, you are only using STO fibers because the weight is light and it only recruits or needs the smaller easily recruited STO fibers. The FTG and FTOG fibers have a higher threshold for activation or they are more difficult to recruit. In other words, it is going to take more than a 2 or 5 pound dumbbell to work those muscles. To work the bigger FTG and FTOG fibers, you need to lift SERIOUS weight. I doubt you can push up 400 pounds (just picked a weight) fast. So; to answer your question; slow low reps. You can mix it up. One day do 5 to 6 reps. The next you can do 8 - 10. The idea is to pick a weight that will recruit all of your muscle fibers. 8 - 12 reps is optimal. I would max out at least once a month. Now, you can try to push the weight as fast as possible, however, you will fatigue yourself quicker. Just lift in a steady pace. The weight will dictate it. You should rest a good 5 minutes between sets to allow for complete recovery of your phosphocreatine and ATP levels.

Explained another way. The STO fibers are recruited first. If the weight is too heavy for them, then your central nervous system (CNS) will recruit the FTOG fibers next. If you still can't lift the weight, your CNS will then recruit the FTG fibers. If you still can't lift the weight, then it is too heavy. That is how your muscles work in a simplistic version. To access the big fibers, you have to lift heavy weight.

FYI: Pushing or pulling weight fast improves power. This is good for athletes like football players, basketball players, baseball players, etc. Athletes do not only perform power training. They also lift weights to maintain or build muscle if need be. They usually perform power training during the season. Lifting light weights for long periods or for a lot of reps improves muscle endurance and muscle tone. This is good for most females because most of them do not want big muscles.

Best of luck and good health.

Well, it depends. I was told by personal trainer that fast repititions are generally done with lighter weights to increase endurance. Slower repititions are generally done with heavier weights to increase muscle size and gain mass. There are going to always be variations such as using less weight, mid weight, or heavy weight and trying to go at a fast pace. I would say the best bet is to speak with a personal trainer, bodybuilder, or someone familar with the subject to give you the best possible answer.

slow, not just chest, for every muscle building, u want to go slow, for endurance, u want to go faster (not too fast) and longer