T Nation

'Shut Up Program' Tempo and %1RM?

Hi all,

Any recommendations on tempo and %1RM for the weeks outlined in this program (for mass)?

Yesterday I started this and did a 201 tempo, is that fine?

shut up

LOL I knew I was setting myself up for that :PPPPPPPPPPP

As a guide use a 40X0 tempo on longer ROM movements like squats, dips, presses and 30X0 on shorter ROM movements like arms etc.