Thread: optimal tempo

Originally Posted by jon1234

do any of you have any info on the optimal tempo to build muscle (size mostly), i have been using 4-1-x-1, so 4 sec eccentric, 1 sec pause at bottom, concentric as quick as i can and 1 sec pause at top fully contracted?

Although traditionally it has been recommended to use a tempo like what you suggest, there is recent evidence to suggest that is not necessarily optimal. The studies that I have come across espousing an exaggerated negative have pretty much all done only the eccentric and compared that to only the concentric. This is not very realistic, and there are more recent studies suggesting that a faster negative is actually more effective for hypertrophy. This is something I suggest you toy around with; I actually was planning on doing a bit of a literature review over the weekend if I have the time for it.

i have read this also, but this means that time under tension will be significantly shortened? Does anyone else have any info on this?

I believe this will help about everyone build size if you can follow a tempo or rep cadence like this 2-4 sec positive, 1-2 second hold in the contracted position if you have resistance in the contracted position, and 4-6 sec negative. It boils down to it is all about the negative and it will give you positive returns in size and strength.

hope this helps

Daron
The Heavy Duty HITman