Some have found a slow eccentric contraction increases muscle growth, whereas others have found a fast eccentric contraction results in more muscle growth. Still, most research suggests that muscle growth can occur at a wide range of lifting tempo durations ranging from .8 to 8 seconds.
TUT TRAINING: SLOW REPS DON’T BUILD MORE MUSCLE ARTICLE SUMMARY
- Repetition speed (i.e., fast or slow reps) does not matter when sets are taken to complete failure.
- There is a large range of lifting tempos that can increase hypertrophy. (i.e.,~.8 to 8 seconds)
- Lifting with greater than 10 seconds of lifting tempo seems less favorable for muscle growth.
- Most studies have found identical increases in muscle growth when the volume is similar and sets are taken to failure.
4/16: : SLOW REPS VS FAST LIFTING DOES NOT MATTER WHEN SETS ARE TAKEN TO FAILURE
Researchers investigated the effects of two training protocols with different repetition durations and their effect on muscle growth and strength.
One drawback was that the subjects were untrained. One group trained with one leg for 2 seconds (fast reps: 1 second concentric and 1 second eccentric) and the other leg for 6 seconds (slow reps: 3 seconds concentric and 3 seconds eccentric) for 14 weeks. Both protocols performed 3-4 sets with 50-60% of a 1-RM. All sets were taken to complete failure.
The slow reps, 6-second duration group had a longer TUT than the 2-second group. TUT was 25% larger than the 2-second protocol (i.e., 43 seconds vs. 30 seconds). The 2-second group was able to complete more repetitions than the 6-second group. The 2-second group did approximately double the repetitions of the 6-second group (14 vs. 7 seconds).
SLOW REPS DON’T BUILD MUSCLE FASTER
At the end of the study, both groups had similar increases in dynamic muscle strength and muscle growth. Thus, the researchers reported that a person could do faster repetitions (1 second up, 1 second down) with more repetitions to failure or use a slower repetition speed (3 seconds up, 3 seconds down) with a longer TUT and gain similar results in increases in muscle mass.
In conclusion, despite different training volumes and different TUTs when sets are taken to complete failure, similar increases in muscle growth occur. This is in line with previous research, which shows that repetition speed is less important when sets are taken to failure. (8)
DOES TIME UNDER TENSION BUILD MUSCLE?
Lifting tempo is the speed at which a repetition is performed. Most fitness articles recommend an explosive concentric part (i.e., lifting the weight) followed by a slow and controlled eccentric portion (i.e., lowing the weight).
Most recommendations for lifting tempo have advocated that you slow down the eccentric part of the lift or lowering the weight for muscle growth. There are mixed results in finding a style of lifting tempo that is best for muscle growth.
Some have found a slow eccentric contraction increases muscle growth, whereas others have found a fast eccentric contraction results in more muscle growth. Still, most research suggests that muscle growth can occur at a wide range of lifting tempo durations ranging from .8 to 8 seconds.[1]
SUPER SLOW STRENGTH TRAINING DOES NOT BUILD MORE MUSCLE
Training at very slow repetition durations (> 10 seconds per repetition) is inferior for muscle hypertrophy. A 2021 study compared muscle growth in response to fast repetitions (1-second concentric, 0-second isometric, 1-second eccentric) versus slow (1-second concentric, 0-second isometric, 3-second eccentric) repetitions in the leg muscles.
The total volume was equal between the groups. At the end of the study, there was no difference in muscle size between the two groups. The fast group had a greater increase in muscles in certain leg parts.[2] This suggests that when total training volume is similar, it does not matter how fast or slow the repetitions are; it’s an individual preference.
SLOW REP STUDIES
A 2022 study examined whether slowing down the eccentric portion of the lift would affect muscle hypertrophy of the legs. Subjects trained with 1 leg with a 2-second eccentric contraction, whereas the other leg used a 4-second eccentric contraction.
At the end of the study, the sum of the quad area for muscle growth was similar between the two groups. Still, the 4-second eccentric group tended to have greater increases in the vastus medialis (i.e., teardrop in the leg muscle).[3]
Untrained lifters participated in the study, and the general results showed that strength and muscle hypertrophy gains, especially in specific muscle groups, were comparable with the slower eccentrics.
TIME UNDER TENSION VS REP SPEED FOR MUSCLE GROWTH
A similar finding occurred when researchers had subjects squat with a 2 versus 4-second eccentric tempo and found no difference in thigh muscle growth. [4] This sum collection of studies suggests you should not worry about the repetition tempo, as muscle growth can occur in a wide range of lifting tempos. Just lift the weight you feel is a comfortable pace for you.
Repetition speed can range from .8 to 8 seconds to achieve muscle growth. Repetition speeds lasting longer than 10 seconds are inferior for muscle growth.
TIME UNDER TENSION HYPERTROPHY TRAINING IS INEFFECTIVE WHEN VOLUME IS SIMILAR (LIFT AT A TEMPO THAT IS BEST FOR YOU)
It does not seem to matter if you slow down the lifting tempo if the total volume between the groups is similar. A 2020 study reported that when one group lifted with a 2-second concentric and a 2-second eccentric phase compared to a group that lifted at a much quicker repetition speed resulted in similar increases in muscle growth.[5] The author concluded, “When the total work volume is identical, lifting at a self-selected repetition speed, regardless of the tempo, resulted in similar increases in strength and muscle.”
SLOW WEIGHTS WORKOUT VS LIFTING WEIGHT FAST
Another 2021 review of the literature concluded that slow lifting movements did not enhance muscle growth. The author concluded that, despite lowering the weight slowly, which increases time under tension, the lower amount of weight utilized often led to a lower total training volume. Based on the research, lifting tempo has a minor effect on muscle growth.[6]
FAST VS SLOW
You should perform each exercise with a comfortable weight if the exercise duration is no longer than ~8 seconds. When volume is similar between groups, most research has shown that muscle growth is similar irrespective of the lifting velocity or repetition speed.[7]
If you lift the weight very slowly, as in SuperSlow training, this reduces the total workout volume (i.e., sets x weight x reps) by using a lighter weight than usual. Slower movement tempos decrease the external load, resulting in a suboptimal muscle growth response. Don’t get too caught up in lifting tempo speeds; the workout volume seems to be the driving factor for muscle growth.
KEY POINTS
- · There is a large range of lifting tempos that can increase hypertrophy. (i.e.,~.8 to 8 seconds)
- · Lifting with greater than 10 seconds of lifting tempo seems less favorable for muscle growth.
- · Most studies have found identical increases in muscle growth when the volume is similar and sets are taken to failure.
REFERENCES
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