What tempos is any do you use when lifting?

[Gh0$t3ml0c]

Sup guys and gals I was just curious what tempo do you use in your workout if you use one at all?

The tempo I use is 3-1-1-0

3 seconds lowering the weight.
1 second pause at the bottom
1 second returning the weight up
0 seconds pause before lowering

 

[hotdog23]

Yea I try to do 3-1 as well. Would like to see some evidence on tempo for maximum growth

 

[sin]

Yea I try to do 3-1 as well. Would like to see some evidence on tempo for maximum growth

It seems studies go back and forth on this subject. Some studies show longer (3,4+ seconds) eccentric contractions are better for muscle growth while others show faster(1-2 second) eccentric contractions are better. Then others say it depends on the exercise. Personally, on heavy compound exercises I have a 3 count eccentric contraction and on isolation exercises typically go with only a 1 to 2 count. Mind you the faster contraction time is still very much a controlled contraction. I do this not based on any evidence besides my own experience with what I "feel" which is not always a good indicator of a good set or exercise but I've still been making gains. Though, as we all know, just because I've been making gains doesn't mean it's been optimal nor that it has been a direct result of the tempo I've set, it could be in spite of it. My opinion is that tempo will not be a great factor in hypertrophy but being sure to have controlled eccentric and concentric contractions is paramount.

 

[Gh0$t3ml0c]

It seems studies go back and forth on this subject. Some studies show longer (3,4+ seconds) eccentric contractions are better for muscle growth while others show faster(1-2 second) eccentric contractions are better. Then others say it depends on the exercise. Personally, on heavy compound exercises I have a 3 count eccentric contraction and on isolation exercises typically go with only a 1 to 2 count. Mind you the faster contraction time is still very much a controlled contraction. I do this not based on any evidence besides my own experience with what I "feel" which is not always a good indicator of a good set or exercise but I've still been making gains. Though, as we all know, just because I've been making gains doesn't mean it's been optimal nor that it has been a direct result of the tempo I've set, it could be in spite of it. My opinion is that tempo will not be a great factor in hypertrophy but being sure to have controlled eccentric and concentric contractions is paramount.

Whoa sin consider my mind blown!! Nice to the point bundle of facts in a neatly rolled out!

 

[weighted chinup]

I go with a natural tempo for all parts of the lift.

I don't give it much thought, I always suspected that factors like tempo only make a 5-10 percent difference in how effective a workout or routine is.

Total volume relative to intensity is where it's at.

 

[Docd187123]

Only two tempos I use: normal tempo and very fast for dynamic effort lifts.