T Nation

Muscle Fiber Type, Rep Maxes And Tempo

I have read multiple articles which discuss how to test your mucle fiber type, but none have discussed tempo.

I’ll take two of my lifts for example:

Bench:
1 RM: 230lbs tempo:x0x (low i know, weight 160lbs)

Doing the test with 80% (185 lbs) I get the following results at these tempos.
tempo 4-0-x: 3 reps
tempo 2-0-x: 8 reps
tempo x-0-x: 10 reps

Deadlift:
1 RM: 440lbs tempo:x0x
Doing the test with 80% (352 lbs) I get the following results at these tempos.
tempo 4-0-x: 5 reps
tempo 2-0-x: 6 reps
tempo x-0-x: 7 reps

My question is basically what tempo should be used for RM testing? I ask this because most BB routines prescriber slower tempos that I have used in the past where I was solely intrested in powerlifting type strength. Also is it normal for accentated eccentrics to affect the number of reps performed on some exercises over others?

Thanks

1 Like