Question on Tempo

[911=InsideJob]

What tempo do you guys use when lifting?

For instance, for biceps I lift the weight semi fast, pause for a split second, and lower it slowly.

 

[GFR]

I mix it up, most of the time just a controlled pace.....not fast not too slow

 

[kcoleman]

Usually just a normal controlled pace for the primary lifts, but mostly I do real slow negatives for isolation crap.

 

[viet_jon]

i like slow eccentric for chests.
bi's controlled

 

[CowPimp]

I usually lower under control, but not painfully slow, and then lift with more power on the concentric. I go with what's natural. If I was more interested in size I would probably take a little bit longer on the eccentric.

 

[Vieope]

Does it really matter? I mean I dont think it does any difference.

 

[CowPimp]

Does it really matter? I mean I dont think it does any difference.

A slower eccentric is more closely related to microtrauma and hypertrophy. The use of compensatory acceleration during the concentric is good for improving strength and the rate of force development.

 

[Vieope]

How they find that out I dont know because peer reviewed studies dont exist for this sport.

 

[CowPimp]

How they find that out I dont know because peer reviewed studies dont exist for this sport.

Yes they do...

 

[911=InsideJob]

I've read that if you wanna grow, doing slow movements is best. But if you wanna increase your strength and throw around heavy weights, then tempo doesnt matter cuz of how heavy your lifting.

 

[CowPimp]

I've read that if you wanna grow, doing slow movements is best. But if you wanna increase your strength and throw around heavy weights, then tempo doesnt matter cuz of how heavy your lifting.

In my opinion, there isn't much point in lifting the weight slowly (Except perhaps to prevent cheating and using momentum generated from non-target muscle groups, but you could just not do that...), only lowering it slowly.

 

[Maui Guns]

In my opinion, there isn't much point in lifting the weight slowly (Except perhaps to prevent cheating and using momentum generated from non-target muscle groups, but you could just not do that...), only lowering it slowly.

Minimized cheating and improved focus on the target muscle would certainly seem to be a pretty good point in favor of slower, more controlled movement.
Obviously, it is not possible to eliminate momentum generated from non-target muscle groups, and more cheating is required near the end of a set as the target muscles tire.

There is a natural speed and tempo that will allow you to employ optimum focus and control. Most of us can probably tell if we are cheating too much and using too many non-target muscle groups to keep the weight moving.

 

[Vieope]

Yes they do...

Sweet

I remember a thread two years ago that nobody could link to any studies, not only about tempo but anything.

 

[Pedigree]

Tempo depends on your goals...CP covered it well.
The more Time Under Tension (TUT), the more potential for growth. More TUT is not good for strength.

 

[CowPimp]

Sweet

I remember a thread two years ago that nobody could link to any studies, not only about tempo but anything.

Even if there aren't studies directly related to tempo, there are studies regarding the eccentric portion of the lift's effect on hypertrophy.

 

[mike456]

slow/controlled negative, no pause, and then just do the positive naturally.

 

[assassin]

fast concentric / slow eccentric works more for my biceps