Quote:
Originally Posted by kenzo242
2. Tempo- 4/2/2- eccentric/isometric/concentric. For endurance and strength training tempo is very important. It creates an emphasis on the time you take to complete 1 rep. Most of our strength gains actually come from the lowering of the weight (eccentric) during a lift. Next is holding (isometric) and last is lifting the weight (concentric). The tempo 4/2/2 means it should take you 8 seconds to complete a rep and 1 minute 20 seconds to do 10 reps. Who lifts like this? Hardly any one. This is the concept of time under tension and research shows that the longer you keep the muscle under tension the stronger you'll get. I don't know about you guys but 8 seconds/rep is too long for me. I think a good rule of thumb is to lift weight with control and emphasize the lowering phase
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Bodybuilders lift like this. Time under Tension=Hypertrophy, not Strength.
Research shows that the longer you keep the muscle under tension the more hormone is excreted and the more muscle you will grow, this is not directly correlated with strength gains.