many bodybuilders put emphasis on their routine and on how heavy they are lifting while in order to grow muscle, it is not how much you are lifting or what kind of exercise you are doing but also and mainly: how you are lifting.
tempo plays an important role here. It is the time spent to do a rep, it includes time for positive rep, time for pause and time for negative.
for example 4/0/2 means 4 secs for negative or lowering, 0 sec for pause, 2 sec for positive.
positive is fast, and negative is slower, how fast?
explosive positive is good but fast should not be confused with jerking the weight and using momentum. It should be a fast but SMOOTH movement, and negatives should be slower. Varying the tempo is also a good practice every 2 to 3 weeks.
for example a 4/0/2 or 3/0/2 or 3/0/1 could be done for 3 weeks, then switch to a less explosive tempo like 4/1/3 for 2 -3 weeks.
tempo plays an important role here. It is the time spent to do a rep, it includes time for positive rep, time for pause and time for negative.
for example 4/0/2 means 4 secs for negative or lowering, 0 sec for pause, 2 sec for positive.
positive is fast, and negative is slower, how fast?
explosive positive is good but fast should not be confused with jerking the weight and using momentum. It should be a fast but SMOOTH movement, and negatives should be slower. Varying the tempo is also a good practice every 2 to 3 weeks.
for example a 4/0/2 or 3/0/2 or 3/0/1 could be done for 3 weeks, then switch to a less explosive tempo like 4/1/3 for 2 -3 weeks.
