I’m not sure if i’m overthinking this, but anyways…
This is something i’ve never really paid attention to, until recently, when I read that for hypertrophy, every set should last at least 40 seconds or so. Preferably around a minute.
This would mean a glacial eccentric phase of 4 seconds and concentric for 2, for a set of 8-12 reps.
I’m currently doing a very high-volume program, in which, for example, on the upper body day I’m doing 5x12 bench press with 60% of my 1RM. But the problem is that no way in hell am I able to complete even one set if it takes me 4 seconds to lower the damn bar at that weight. The best I could do is 12, 8, 5, 4 and 4 reps.
If I took a more regular tempo of 1-0-1-0 or 2-0-1-0 for example, I could complete almost all the sets, BUT the TUT for each individual set (which is the most important variable??) would be just 24-36 seconds, meaning i’m not even in the hypertrophy range. My sets used to always look like that - very short - so I thought that maybe that’s the reason why I haven’t really been able to add any muscle.
And now i’m confused, because this seems to be a major conundrum. Every option I would take seems to have a major flaw, and nothing I could do would be a good option. What the hell should I do then?
Keep the weight, sets and reps the same but lower the TUT per set (lift at a normal, controlled speed), making each set inefficient for stimulating hypertrophy because of their short length and thereby, useless;
Keep the sets and reps the same and the TUT high, but reduce the weight to 30-40%1RM, turning the set into a pointless pump and burn workout;
Keep the weight the same and the TUT high but reduce the sets and reps, removing much of the neccessary volume?
I’d really appreciate if someone here could clarify this for me, thanks in advance