When it comes to building muscle, there are many factors that come into play such as proper nutrition, adequate rest, and consistent training. However, one factor that is often overlooked is rep tempo. The tempo at which you perform an exercise can have a significant impact on muscle growth and hypertrophy. In this post, we will explore the benefits of various rep tempos for muscle growth and highlight the best tempo schemes for different exercises.
What is rep tempo?
Rep tempo refers to the speed at which you perform the eccentric (lowering) and concentric (lifting) phases of an exercise. The tempo is typically expressed as a series of numbers, indicating how many seconds to spend on each phase of the lift. For example, a tempo of 2-1-2-0 would indicate a 2-second eccentric phase, a 1-second pause at the bottom, a 2-second concentric phase, and no pause at the top.
Research has shown that different rep tempos can have varying effects on muscle hypertrophy. Specifically, a slower eccentric (lowering) phase, followed by a brief pause, and an explosive concentric (lifting) phase, has been shown to be one of the most effective tempo schemes for hypertrophy. Let’s take a look at the 5 best tempo schemes for various exercises.
5 Best Tempo Schemes for Hypertrophy
- Eccentric-Concentric (E-C) Rep Tempo.
The E-C rep tempo is the most commonly used tempo scheme for hypertrophy. This involves performing the eccentric phase of the lift for 2-4 seconds, holding the bottom position for 1 second, and then lifting explosively for 1 second. This tempo scheme is effective for most exercises, including the bench press, squat, deadlift, and shoulder press.- Bench Press: Lower the bar to your chest for 3 seconds, pause for 1 second, and then lift explosively for 1 second.
- Squat: Lower down for 3 seconds, pause at the bottom for 1 second, and then lift explosively for 1 second.
- Isometric-Eccentric-Concentric (I-E-C) Rep Tempo.
The I-E-C tempo involves holding the isometric (static) position for 2-3 seconds, performing the eccentric phase of the lift for 2-4 seconds, holding the bottom position for 1-2 seconds, and then lifting explosively for 1 second. This tempo scheme is effective for exercises such as the chin-up, pull-up, and row.- Chin-up: Hold at the top for 2-3 seconds, lower your body for 2-4 seconds, hold at the bottom for 1-2 seconds, and then lift explosively for 1 second.
- Row: Hold the weight at the top for 2-3 seconds, lower the weight for 2-4 seconds, hold at the bottom for 1-2 seconds, and then lift explosively for 1 second.
- Explosive Tempo Rep Tempo.
The explosive tempo involves lifting the weight explosively for 1-2 seconds and then lowering the weight under control for 3-4 seconds. This tempo scheme is effective for exercises such as the box jump, jump squat, and explosive push-up.- Box Jump: Jump onto a box explosively for 1-2 seconds, and then step down under control for 3-4 seconds.
- Jump Squat: Jump up explosively for 1-2 seconds, and then lower down under control for 3-4 seconds.
- Slow Rep Tempo.
The slow tempo involves performing each phase of the lift (eccentric, isometric, and concentric) slowly for 4-6 seconds each. This tempo scheme is effective for exercises such as the bicep curl, tricep extension, and calf raise.- Bicep Curl: Lower the weight slowly for 4-6 seconds, hold at the bottom for 1-2 seconds, and then lift slowly for 4-6 seconds.
- Calf Raise: Lift up slowly for 4-6 seconds, hold at the top for 1-2 seconds, and then lower down slowly for 4-6 seconds.
- Modified E-C Tempo.
The modified E-C tempo involves performing the eccentric phase of the lift for 3-4 seconds, pausing for 1 second, and lifting the weight explosively for 1-2 seconds. This tempo scheme is effective for exercises such as the lateral raise, front raise, and rear delt fly.- Lateral Raise: Lower the weights to your sides for 3-4 seconds, pause for 1 second, and then lift explosively for 1-2 seconds.
- Front Raise: Lower the weights to your front for 3-4 seconds, pause for 1 second, and then lift explosively for 1-2 seconds.
Benefits of a Slower Eccentric Phase
The eccentric phase of the lift involves lowering the weight. Performing this phase of the lift slowly and under control can lead to greater muscle damage and hypertrophy. This is because the slower eccentric phase causes more microtrauma to the muscle fibers, which stimulates greater muscle growth. A slower eccentric phase also allows for greater time under tension, which is another factor that can contribute to hypertrophy.
Benefits of an Explosive Concentric Phase
The concentric phase of the lift involves lifting the weight. Performing this phase of the lift explosively can lead to greater power and strength gains. This is because explosive lifting can recruit more motor units and muscle fibers, leading to greater force production. An explosive concentric phase can also help to improve athletic performance and explosiveness.
Tempo contrast training
Using different rep tempos within one set, also known as tempo contrast training, can be an effective way to increase muscle activation and stimulate muscle growth. For example, you could perform the first half of a set with a slow eccentric phase, followed by the second half with a faster concentric phase. This technique can enhance the benefits of both slow and explosive movements, as well as increase time under tension. Additionally, tempo contrast training can make your workouts more challenging and engaging, as you focus on maintaining proper form and adjusting to the different tempos throughout the set. However, it’s important to start with a lighter weight when experimenting with tempo contrast training and to gradually increase the intensity as your body adapts to the new stimulus.
Rep tempo for beginners vs. advanced lifters
When it comes to rep tempo, the needs of beginner and advanced lifters can differ. Beginner lifters may benefit from focusing on mastering proper technique and building a solid foundation of strength before adding in more advanced tempo schemes. For this reason, beginner lifters may want to start with a moderate tempo, such as a 2-0-2-0 or 2-1-2-0 tempo, which provides a good balance of control and speed.
As lifters become more experienced and have built a solid foundation of strength and technique, they may benefit from adding in more advanced tempo schemes to their training. Advanced lifters may use a slower eccentric tempo, such as a 3-1-3-0 or 4-1-4-0 tempo, to increase time under tension and create greater muscle damage, which can lead to improved muscle growth. Advanced lifters may also use an explosive concentric phase, such as a 1-0-X-0 or X-0-X-0 tempo (X represents a voluntary explosive action whereby the actual velocity and duration of the concentric phase is not controlled and may be involuntarily extended as fatigue manifests), to improve power output and increase their strength potential.
It’s important to note that the needs of each individual lifter may vary. Therefore, it’s always best to work with a qualified coach or trainer to determine the best rep tempo schemes for your individual goals and needs. Additionally, lifters should always prioritize proper technique and safety, regardless of the rep tempo being used. By understanding their individual needs and working with a qualified professional, lifters can maximize their results and continue to progress towards their goals.
Conclusion
In conclusion, the rep tempo of your lifts can have a significant impact on your hypertrophy goals. By manipulating the speed at which you perform each phase of the lift, you can target different muscle fibers and maximize your gains. The 5 best rep tempo schemes for muscle gain include Eccentric-Concentric (E-C) Tempo, Isometric-Eccentric-Concentric (I-E-C) Tempo, Explosive Tempo, Slow Tempo, and Modified E-C Tempo. Each of these schemes has unique benefits and can be used for various exercises.
Slower eccentric portions of the lift have been shown to be particularly effective for muscle growth; while explosive concentric phases can help increase power and explosiveness. Beginners and advanced lifters can benefit from different rep tempos. Beginners often start with slower tempos to perfect their form and technique. More advanced lifters may benefit from incorporating a wider range of tempos to challenge their muscles in new ways. Ultimately, finding the right tempo for your goals and preferences can help you take your training to the next level and reach your desired level of muscle growth.
Regardless of experience level, it’s important to prioritize proper technique and safety when incorporating different rep tempo schemes into training. Maximize your muscle gains by hiring a qualified coach who will help you determine the best approach.
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