Fast or Slow Reps for Muscle Growth? | Lifting Tempo | Fundamental Series Ep 6

Summary

This training video discusses the impact of lifting tempo on muscle hypertrophy, emphasizing that tempo is less critical than form and safety. A 2014 meta-analysis by Schoenfeld, Ogburn, and Krieger found similar hypertrophy results across a wide range of tempos, except for those over 10 seconds which were less effective. The speaker suggests varying tempo for different exercises and goals, such as using a fast concentric for power training or a slow eccentric for technique and enhanced eccentric strength. The video concludes with the recommendation of a 1-0-1-0 or 2-0-2-0 tempo for most lifts, prioritizing full range of motion and control.

Takeaways

• 🏋️‍♂️ The video discusses the importance of lifting tempo in achieving hypertrophy, emphasizing that it is less important than other factors but still relevant for safety and form.
• 🔄 The tempo of lifting weights can be varied widely without significantly affecting hypertrophy, as long as it's not excessively slow, over 10 seconds per rep.
• 📉 A 2014 meta-analysis by Schoenfeld, Ogburn, and Krieger found similar hypertrophy results across a range of lifting tempos from 0.5 to 8 seconds per rep.
• 🚫 Extremely slow lifting tempos, greater than 10 seconds per rep, are detrimental to hypertrophy, possibly due to reduced tensile stimulus.
• 🔄 Lifting tempo notation is explained, with numbers representing different phases of the movement, allowing for creative and dynamic training variations.
• 💡 The speaker prefers a 'normal' lifting tempo, typically 1 second down and 1 second up, with slight adjustments for different exercises and goals.
• 💥 To train for power, a fast concentric lift (notated as 'X') is recommended, with an example of a squat tempo being 0x2.
• 🔄 Enhanced eccentric training can be achieved by slowing down the eccentric phase, such as 3 seconds up with no pause, to overload the negative part of the movement.
• 🛠️ Technique training can involve pausing at the bottom of a movement to eliminate momentum and encourage proper form, like a squat with a 3-second eccentric and no pause at the bottom.
• 💦 Metabolic stress training, though controversial for hypertrophy, can be achieved with slow tempos and pauses, like a 3-1-3-1 tempo for calves.
• 🔚 The video concludes that while tempo is not the highest priority, it can add variety and specificity to training, with a general recommendation of 1-0-1-0 or 2-0-2-0 tempos.

Q & A

What is the main topic discussed in the final episode of the training segment?

The main topic discussed is lifting tempo, which refers to how fast you lift weights up and bring them back down during exercise.

Why is lifting tempo less important than other factors in achieving hypertrophy?

Lifting tempo is less important because it ranks lower in the order of importance compared to other factors such as proper form and safety, which were emphasized as the most critical aspects from the beginning.

What does proper form in lifting generally involve?

Proper form generally involves good control of the weight and full range of motion, ensuring that you are not just letting the weight fall under the force of gravity but actively resisting it throughout the movement.

What did the 2014 meta-analysis by Schoenfeld, Ogburn, and Krieger find regarding different lifting tempos and hypertrophy?

The meta-analysis found that from a 0.5-second lifting tempo to an 8-second lifting tempo, there was no statistically significant difference in hypertrophy across this wide spectrum of lifting tempos.

What lifting tempo was found to be less effective for hypertrophy in the study mentioned?

Lifting tempos that were super slow, lasting greater than 10 seconds, were found to be less effective for hypertrophy.

What does the lifting tempo notation represent and how is it used?

Lifting tempo notation represents specific phases of the movement. Each number corresponds to a phase, such as the eccentric (lowering) phase and the concentric (lifting) phase, indicating the time spent in each phase in seconds.

What is the general preferred lifting tempo mentioned in the script and why?

The preferred general lifting tempo mentioned is one second on the way down and one second on the way up, with the main criteria being good control on both the concentric and eccentric phases and training through a full range of motion.

How can lifting tempo be used to train power in exercises like the squat?

To train power, one might use a tempo notation like 0x2, which means a one-second eccentric phase with no pause, an explosive concentric phase as fast as possible, and a two-second pause at the top for breath.

What is an example of using lifting tempo to train for enhanced eccentric overload?

An example is the lat pulldown with a tempo of 3010, where you take three seconds on the eccentric phase, no pause at the top, one second on the concentric phase, and no pause at the bottom, followed by another three seconds on the way up.

How can lifting tempo be adjusted to train technique in compound movements like the squat?

To train technique, one could use a slower eccentric tempo, such as three seconds on the way down with no pause at the bottom, followed by an explosive concentric phase and a couple of seconds at the top to catch breath.

What is the controversial aspect of using lifting tempo to train metabolic stress and why might it still be beneficial?

The controversial aspect is whether metabolic stress is a main driver or determinant of hypertrophy. However, it might still be beneficial as it can provide a good pump, which some people find enjoyable and motivating.

What tempo is recommended to avoid when training for hypertrophy according to the script?

Tempos that exceed an 8-second rep duration are recommended to avoid because they tend to see detriments in hypertrophy.