What Rep Speed Is BEST For Building The Most Muscle?

Summary

In this video, Dr. Mike and Menahan discuss the impact of training tempo on muscle growth and strength development. They explore the effects of controlling the eccentric and concentric phases of lifts, the role of pauses at the bottom and top of movements, and the importance of technique. They conclude that while tempo variations can influence performance, reaching the same fatigue endpoint with controlled movements yields similar muscle adaptations. The conversation also touches on the practicality of different training tempos and their applications for bodybuilding and strength training.

Takeaways

• 😀 Pausing at the bottom of a squat can limit performance, leading to fewer repetitions and potentially lower gains.
• 💪 Tempo training, including eccentric, concentric, and pauses, shows no major effect on muscle growth, as long as fatigue end-point and control are maintained.
• 🤔 There's limited research on the effects of pausing at the bottom of movements, but the stretch reflex from continuous movement may enhance muscle activity.
• 🚀 Explosive concentric movements are beneficial for strength development, though not necessarily crucial for muscle hypertrophy.
• 🧠 Slowing down the eccentric phase may help with technique and injury prevention but doesn’t guarantee better muscle growth results.
• ⏳ Slower eccentric phases are often used as a coaching tool to improve technique, especially for beginners.
• ⚖️ Time under tension from slowing down movements should be balanced with maintaining an optimal weight range for hypertrophy (5-30 reps).
• 📊 Cluster sets, or taking pauses between reps, may improve strength and power development but aren’t as effective for hypertrophy.
• 🦵 Pausing at the top of movements, like squats, could turn sets into cluster sets, making it difficult to track reps and potentially reducing effectiveness for muscle growth.
• 🩹 Controlled eccentric phases are valuable for rehabilitation and injury prevention, making muscles more resilient.

Q & A

What is the main topic of the discussion between Dr. Mike and Mano?

The main topic of the discussion is the ideal tempo for strength training, specifically focusing on the speed of the eccentric phase, the length of the pause at the bottom of a movement, the speed of the concentric phase, and the degree of squeeze or stability at the top.

What does Dr. Mike think about pausing at the bottom of a squat?

Dr. Mike is not a big fan of pausing at the bottom of a squat, as it comes at the expense of performance and can reduce the number of repetitions one can do.

What does the research say about the importance of tempo for muscle growth?

Research shows that as long as you're reaching the same fatigue end point and controlling the movement, you get very similar adaptations regardless of tempo.

How does the speed of the eccentric phase affect strength and muscle growth according to the discussion?

The discussion suggests that there needs to be some degree of control during the eccentric phase, but going beyond that doesn't seem to matter much. Slowing down the eccentric phase too much can reduce the number of repetitions and overall performance.

What is the impact of explosive concentric movements on strength and muscle growth?

Explosive concentric movements can lead to substantial improvements in both performance and strength gains. For muscle hypertrophy, it doesn't seem to matter as much, but for strength training, it's recommended to maximize explosiveness.

Why might pausing at the top of a lift not be beneficial for muscle growth?

Pausing at the top of a lift, such as a bench press or squat, where there isn't much muscle tension, can effectively turn the lift into a cluster set, which might not be as beneficial for muscle growth.

What is Mano's opinion on pausing at the bottom of a squat without losing tension?

Mena believes that pausing at the bottom of a squat without losing tension could potentially boost gains by maximizing time under tension in a lengthened position.

How does Dr. Mike view the use of slow eccentrics as a coaching tool?

Dr. Mike sees slow eccentrics as a great coaching tool to instruct proper technique, especially for those who are new to the movement or need to focus on correct muscle activation.

What is the potential benefit of slow eccentrics in terms of injury prevention?

Slow eccentrics can help limit the high forces in a stretch position, which can reduce injury, particularly for individuals with large muscles and smaller tendons.

What is the general recommendation for tempo in strength training based on the discussion?

The general recommendation is to use good technique, control every phase of the movement, and avoid pauses at the bottom and top unless there's a specific reason, such as learning technique or injury prevention.

What is the discussion's stance on the importance of muscle activation during the eccentric phase?

The discussion suggests that muscle activation is important during the eccentric phase, but it's not completely clear how much control is necessary as the muscles are naturally stronger eccentrically.