Controlling the speed at which you perform each repetition during resistance training is important but often neglected. However, it greatly affects your ability to gain strength and muscle size, which are common long-term goals of this type of training.
Experts have studied how factors like intensity, volume, and rest intervals affect muscle growth in resistance training. However, current guidelines for building muscle often overlook the importance of using different speeds during exercises. Most guidelines focus on intentional movement speeds. But changing the speed at which you lower and lift weights can have an impact on your workout and contribute to long-term improvements from resistance training.
The aim of this review is to explain how different movement speeds can affect long-term improvements. The article gives a summary of scientific studies that explore the effects of movement tempo on muscle growth and strength development, focusing on changes in the duration of specific phases of movement.
Furthermore, the review offers practical recommendations and training strategies for strength and conditioning coaches, as well as athletes, depending on their goals.
What Is Squat Tempo?
Squat tempo refers to the speed at which the squat exercise is performed, specifically during the lowering (eccentric) and lifting (concentric) phases of the movement. It involves controlling the speed at which you descend into the squat position and then ascend back to the starting position.
By manipulating the squat tempo, you can influence the intensity, muscle activation, and overall training effect of the exercise. Different squat tempos can be used to target specific goals, such as strength development, muscle hypertrophy, or power production.
What Is The Best Tempo For Tempo Squats?
Finding the perfect tempo for muscle growth can be tricky. However, a good rule of thumb for most people is to aim for a tempo of around 3-4 seconds when lowering and lifting during the squat exercise. Additionally, including a 1-second pause at the bottom can also be beneficial.
Benefits Of Squat Tempo
Here are seven reasons why tempo squats are beneficial:
- Slows down the movement: Tempo squats allow you to perform the exercise at a controlled pace, promoting better form and reducing the likelihood of rushing through the movement.
- Self-limiting: Tempo squats naturally limit the weight you can lift, preventing excessive load that could compromise technique or increase the risk of injury.
- Rewards good technique: By focusing on maintaining proper form throughout the entire squat, tempo squats provide positive reinforcement for executing the exercise correctly.
- Exposes weaknesses: Tempo squats can highlight areas of weakness or imbalances in your squat mechanics, helping you identify and address specific areas that require improvement.
- Helps fix hip shifting: Tempo squats provide an opportunity to address and correct hip shifting issues by emphasizing proper alignment and stability throughout the movement.
- Addresses chest fall: Tempo squats can aid in addressing the tendency for the chest to drop forward during the squat, encouraging a more upright posture and engaging the muscles responsible for maintaining a stable torso.
- Increased time under tension: Tempo squats prolong the duration of each repetition, leading to increased time under tension for the muscles involved. This can contribute to muscle growth and strength development.
The Impact Of Tempo On Muscle Hypertrophy
Resistance training effectively increases muscle mass, and various movement tempos can be used to promote muscular hypertrophy. Slowing down the movement tempo can increase muscle activation and time under tension (TUT), potentially leading to a greater hypertrophic response. However, other factors such as load, number of repetitions, fatigue, and exercise volume also play significant roles in muscle growth.
There are several studies that investigated the effects of different movement tempos on hypertrophy. One study found that a slower tempo resulted in greater hypertrophy compared to a faster tempo when using the same load. Another study compared a slower tempo with a lighter load to a faster tempo with a heavier load and found no difference in hypertrophic response. These studies suggest that slowing down the tempo may compensate for a decrease in load while still promoting hypertrophy, as long as the exercises are performed to muscular failure.
However, it is important to consider the volume of exercise and the relationship between the eccentric and concentric phases of movement. Slower tempos may decrease the maximum number of repetitions one can perform, affecting the overall exercise volume. Additionally, the duration of the eccentric and concentric phases can impact hypertrophy responses. Slower eccentric contractions increase metabolic stress and anabolic signaling, while faster concentric contractions enhance muscle activation and fatigue.
Conflicting Findings Warrant Further Research
There are many conflicting findings regarding the effects of slower tempos on hypertrophy. Some experts have suggested that longer TUT is beneficial, while others have suggested that extending only the concentric or eccentric phase may not have the same hypertrophic effect. More research is needed to determine the specific effects of eccentric and concentric durations on hypertrophy.
Overall, while slowing down the movement tempo during resistance training may have some benefits for muscle growth, it is just one of many factors that influence hypertrophy. Load, volume, fatigue, and the relationship between eccentric and concentric durations also need to be considered when designing resistance training programs for hypertrophy.
The Impact Of Tempo On Maximal Strength
The impact of movement tempo on strength gains in resistance training has been a subject of research. Research comparing different movement tempos has shown mixed results. Some studies have suggested that faster tempos may have advantages for strength gains, while others have found no significant differences between faster and slower tempos.
However, it is important to note that most of these studies have compared simultaneous changes in the duration of eccentric and concentric contractions, often within a small range of 2-3 seconds. The differences in strength gains between these tempos were not statistically significant.
Studies on the concentric phase show mixed results, with some finding no significant differences in strength gains between faster and slower tempos, while others suggest that slower concentric movements may lead to greater gains. However, these differences are often small and may not be relevant for experienced athletes.
One study focused on the eccentric phase and found that slower eccentric contractions were more effective for improving strength compared to faster contractions. The longer time under tension during the eccentric phase may increase metabolic stress, hormonal responses, and muscle tension, indirectly affecting strength gains.
Studies on the concentric phase show mixed results, with some finding no significant differences in strength gains between faster and slower tempos, while others suggest that slower concentric movements may lead to greater gains. However, these differences are often small and may not be relevant for experienced athletes.
One study focused on the eccentric phase and found that slower eccentric contractions were more effective for improving strength compared to faster contractions. The longer time under tension during the eccentric phase may increase metabolic stress, hormonal responses, and muscle tension, indirectly affecting strength gains.
Takeaway
The speed at which repetitions are performed during resistance training, known as tempo, is often overlooked but plays a significant role in achieving long-term improvements in strength and muscle size. Scientific studies have explored the effects of different movement tempos on muscle growth and strength development. Slowing down the tempo, particularly during the eccentric phase, can increase muscle activation, time under tension, and potentially lead to greater hypertrophic responses.
However, other factors such as load, volume, fatigue, and the relationship between eccentric and concentric durations also influence muscle growth. The impact of tempo on maximal strength is still inconclusive, with mixed results between faster and slower tempos. While slower eccentric contractions may be more effective for improving strength, the differences are often small and may not be significant for experienced athletes. Overall, tempo control is a valuable aspect of resistance training that can enhance form, highlight weaknesses, and contribute to muscle growth and strength development.
