I have recently been asked by two of my coaching clients, “what tempo should I use on each exercise”?
For those of you who are not familiar with the word “tempo” in weight training, it refers to the speed at which you perform a repetition of a particular exercise.
Strength coaches and authors use tempo prescriptions in order to help ensure that each set lasts an optimal “time under tension” for the trainees’ specific goal.
Time under tension is basically the length of time that a muscle experiences tension from the beginning of a given set to the end.
Sports scientists have stated that for optimal hypertrophy, sets should last between 40-70 seconds.
Because of this recommendation, many experts have advocated using a slower rep speed to ensure that a set will last for the optimal time under tension.
However, I happen to know many strong and jacked dudes who have never performed a set lasting anywhere near 40-70 seconds. The question is, would these jacked trainees have gotten an even greater hypertrophy response if they slowed down their rep speed and were in the scientific hypertrophy “sweet spot”?
Let’s investigate:
The speed at which you perform a repetition determines many different things. Among them are the amount of tension developed, the load, and thus the overall training effect.
What can I say? I warned Arnold not to experiment with those slow tempo reps.
Thus, you will not be surprised to learn that I’m not a big advocate of using super slow reps.
Not only do slow reps necessarily lessen the speed of muscle contraction, but they also tend to decrease the load.
To be honest, I’ve tried super slow reps on myself and with many different test subjects for many years and I think it’s nothing but a waste of time, at least when it comes to size and strength training.
Here is my simple tempo prescription:
Lowering the weight (eccentric)- Just use control during this phase. This takes between 1-2 seconds. The exception to the rule is during Olympic lifts. Just drop these to the ground with no regards to a controlled eccentric.
Pausing in the bottom (stretched) position- Quite frankly, I rarely use pauses. When I do prescribe them, they last for one second and would only be done during a pure hypertrophy phase. For maximal strength, don’t pause.
Lifting the weight (concentric)- This should be done explosively. In other words, try to accelerate the weight during this phase.
Pause in the top (contracted) position- Again, an intentional pause in this range is rarely prescribed. For pure hypertrophy, an occasional pause in the contracted position can be justified during lighter phases. If you choose to experiment with this, do not let the pause exceed 1 second.
In my opinion, training speed has become over complicated in recent years, to the detriment of trainees.
Despite whatever fancy new scientific studies are quoted by some “strength coaches”, I personally know for a fact that a set does not and should not last 40-70 seconds to elicit a great hypertrophy response.
As a matter of fact, after reviewing my training programs, you’ll find that at least 95% of the exercises I prescribe last less than 40 seconds. Don’t get suckered by the tempo proponents.
Instead, stick to simple and explosive tempos, get strong and get jacked!
Hey, very timely post. I was just reading an workout on tmag and each exercise had a tempo code next to it. Are you suggesting not to listen to that code? Can I still do that workout and just ignore the tempo? Thanks
@Tony: Hey Tony, it’s tough for me to answer this question without looking at the actual workout. For example, there are some exercises that have an isometric component and thus require the lifter to pause for a period of time. In this case we would break the rules.
But if each an every exercise have one of those four digit tempo codes next to it, I don’t find them to do anything beneficial. So in that case, you can do the workout and just follow my simple tempo guidelines.
John,
I have two reservations with fast or “explosive” reps.
1.) Without question the intial impulse will create a level of tension and force that greatly exceeds a slower movement–however, that tension significantly drops off throughout the remainder of the concentric stroke. In other words, the initial acceleration brings a level of momentum into the move that takes tension OFF the working muscles through the greatest portion of the range (except the beginning).
2.) Decelerating the load at the end can be hard on the joints, especially if the turnaround is rapid. Like the old saying–”its not the fall that gets you, its the sudden stop at the end!”
I agree with you that moving slower than necessary is no advantage–but for the sake of safety and proper tension on the muscle throughout the range–I believe these other two points need to be considered.
@Thomas Morrison: Hi Thomas, your first assertion is only true on certain movements and with light loads. I see where you are going with your statement but it is definitely not true across the board. Plus, this post is about strength and size, the weights shouldn’t be light enough for the tension argument to hold much water.
And I agree with your second point. On most movements, the eccentric should be controlled to help avoid injuries.
Thanks for sharing your thoughts with us.
Gidday John. Thanks for the info. I’ve often wondered about the timing and will be sure to put this to good use,,, yep, in another contest,,, yet again,,, lol. This time working towards more muscle definition, so this will certainly help. Nice to see that you’re on-top of your game and sharing your findings and wisdom.
BTW,,, Trust that you and yours are well and enjoying life to the max.
Cheers for now buddy,
Sparkie
@Robyn: All good here, thanks. Happy to see that you are well also
@Robyn: Hey Robyn, glad you will put this info to good use and good luck with your contest!
Love the post! I also love that you have us put this info. to use during our workouts!
@Jess: Cool, there will be some surprises in the day 3 workout
I was just pondering on this morning and although I agree with everything you’ve said in terms of lifting for size and strength in intermediate to advanced lifters. Although, I’ve been thinking that in the case of a beginner or newbie that slower, controlled reps might be beneficial for mastering technique and reducing possibility of injury early on.
For example, the faster a man moves, the less control he has over his movements and the slower he moves, the more control. So for someone who is learning form and technique… I believe slower rep speed may be beneficial. Granted, it will not produce as good as results in size/strength, but it will instill proper lifting form and the ability to increasingly control the movement, which is a major focus for a beginner.
This will lead to improved gains down the line as the trainee advances and masters his technique… he shifts to lifting according to how you described here to really bring on the gains. I know your post was not specified for the beginner, so I’m interested in your thoughts on this. Great post as usual.
@Brandon Cook: Hey Brandon, what you said is absolutely true. A beginner needs to learn technique, first and foremost. A controlled tempo would be best to accomplish this. And there are other exceptions also, such as rehab and warm up drills. This post was specifically about training for size and strength. And super slow reps for this purpose generally suck.
Thanks for sharing your opinion.
@John Alvino: Gotcha! Thanks John.
Great post! As always, I love your pics!
For hypertrophy, are pauses necessary for optimal results?
@Chris V.: No they are not necessary but they can be used