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Rep Tempo, Fast vs Slow?

Hi everyone. I have read many articles on repetition speed but there seems to be no general consensus.
One argue that the best approach is fast concentric and a 3-6 second eccentric ( apparently it stimulates muscle better ). So basically they claim Time Under Tension is important.
At the same time you see all those videos where bodybuilders perform rhythmic repetitions with a 0.5-1 second concentric and similar velocity eccentric.

[quote]7asssa7 wrote:
Hi everyone. I have read many articles on repetition speed but there seems to be no general consensus.
One argue that the best approach is fast concentric and a 3-6 second eccentric ( apparently it stimulates muscle better ). So basically they claim Time Under Tension is important.
At the same time you see all those videos where bodybuilders perform rhythmic repetitions with a 0.5-1 second concentric and similar velocity eccentric.

[/quote]

variety is essential, also bodybuilders generally have an unmatched degree of mind-muscle connection

mix it up, but make sure you are getting an excellent contraction and stretch on each rep

The safest bet is to perform explosive concentric, squeeze momentarily at the most difficult part of the movement (whether that be the top or the bottom), then lower slowishly and under control.

use it all.

you can have workouts that focus on speed others on hypertrophy and others on power or you can mix them all in a workout.

like starting a workout with a power movement (low reps) 3-5 minute breaks
then doing a hypertrophy movment 8-12 reps 1-2 minute breaks
then doing speed work, light weight 4-6 reps fast concentric and slower eccentric with 30-60 breaks between sets.

workouts like phat will use a strength day at the beginning of the workout week then a speed/hyper day at the end of the week.

play with it

Definitely change up your rep tempo strategically, but what I have found to be most effective is initiating the muscle first and foremost, exploding with as much force as possible using the muscle group your targeting, and control the weight on the way down using said muscle group.

And yes, the eccentric portion of the rep is most responsible for hypertrophy. Don’t neglect it.