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    Thread: Best rep tempo??

    1. #1
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      Best rep tempo??

      Question: How important is rep tempo? Is there a certain tempo you recommend? What tempo is best for building muscle?

      For anyone unfamiliar with the term, ďrep tempoĒ refers to how fast or slow you perform a rep of an exercise.

      Hereís a random example.

      Letís use bicep curls as the example exercise. It might go like this:
      2-second concentric
      This is the ďliftingĒ portion of the rep, when youíre curling the bar up towards your chest.
      1-second pause at the top
      This is where youíd squeeze your biceps in the fully contracted position.
      3-second eccentric
      This is the ďloweringĒ portion of the rep, when youíre bringing the bar back down towards your thighs.
      1-second pause at the bottom
      This is where your arms are fully extended.
      So... what tempo do I recommend and consider best for goals like building muscle?

      Youíre going to want to pay close attention to this.

      Itís fairly complex.

      In fact, you may want to get out some paper and a set of colored pencils.

      And a graphing calculator.

      Yeah, youíll definitely need a good graphing calculator for this one.

      Ready?

      The rep tempo I recommend isÖ none whatsoever.

      Best rep tempo??

      Donít get me wrong, I definitely think thereís a right way and a wrong way to perform each rep of each exercise.

      There is a ďgoodĒ general tempo, and then thereís the opposite of that, which I think can best be described as either stupidly fast or stupidly slow.

      But honestly, as long as youíre using good form, controlling the weight, and avoiding those stupidly fast/stupidly slow extremes, youíre probably doing your reps just fine.

      Does that mean every exercise should be performed the exact same way? Not quite.

      I think certain types of exercises (e.g. isolation vs compound) should be approached a bit differently. I also think certain exercises should be performed more or less explosively than others. And I also think that some exercises/muscle groups benefit from slightly slower reps (calf raises are a good example of this).

      But, I donít put any emphasis on a specific tempo and almost never use or prescribe an exact number of seconds for the concentric or eccentric portion of a rep.

      I find itís more of a distraction than anything else.

      Iíd much rather see the focus during a set be entirely on proper form, using the target muscle(s), making progressive overload happen, and generating the training stimulus the exercise is being done for in the first place.

      Not counting seconds.

      The main exception to this would be when a person is using rep tempo as a progression method or for making an exercise more challenging.


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      I kinda developed my own pace over the years, squeezing has become 2nd nature. I go slow to medium, slower on the negative side.
      Pace varies slightly for diff motions but basically smooth strong medium contraction with squeeze & then slow release and feel some torture on the negative.

      All instinctual at this point... I cant imagine having to count in my head for each rep. Blech.
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      Thanks for putting up great info Sam. But I have to kindly disagree on this one. When understanding what time under tension does when trying to build volume, during hypertrophy letís say, or even certain strength phases, the tempo is key. Especially when understanding muscle fiber type.

      Anyways, itís complex but there is a lot of science, meaning how our systems work, behind it.

      If someone did a bicep curl of 12 reps and did 010X letís say, thatís a 1 second rep. This is a common tempo for most. That means one set is 12s. Thatís not a lot of time under tension to build volume. Which the chance of building muscle, neural adaptations and strength go down. Yes you might gain but itís gonna take 10x longer.

      I use slow tempos and can increase my strength and size in a very short time.

      Most train fast, doing the same things and tempos all the time. This is linear and linear training brings the least success and most injury.

      Anyways, appreciate the post and all that you post Best rep tempo?? Itís about great conversations so we can all learn from each other. Thanks brother.


      EXO-GEN Best rep tempo??
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      Best rep tempo??NO MIN if youíre newBest rep tempo??
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      Quote Originally Posted by samgraves82 View Post
      Question: How important is rep tempo? Is there a certain tempo you recommend? What tempo is best for building muscle?

      For anyone unfamiliar with the term, “rep tempo” refers to how fast or slow you perform a rep of an exercise.

      Here’s a random example.

      Let’s use bicep curls as the example exercise. It might go like this:
      2-second concentric
      This is the “lifting” portion of the rep, when you’re curling the bar up towards your chest.
      1-second pause at the top
      This is where you’d squeeze your biceps in the fully contracted position.
      3-second eccentric
      This is the “lowering” portion of the rep, when you’re bringing the bar back down towards your thighs.
      1-second pause at the bottom
      This is where your arms are fully extended.
      So... what tempo do I recommend and consider best for goals like building muscle?

      You’re going to want to pay close attention to this.

      It’s fairly complex.

      In fact, you may want to get out some paper and a set of colored pencils.

      And a graphing calculator.

      Yeah, you’ll definitely need a good graphing calculator for this one.

      Ready?

      The rep tempo I recommend is… none whatsoever.

      Best rep tempo??

      Don’t get me wrong, I definitely think there’s a right way and a wrong way to perform each rep of each exercise.

      There is a “good” general tempo, and then there’s the opposite of that, which I think can best be described as either stupidly fast or stupidly slow.

      But honestly, as long as you’re using good form, controlling the weight, and avoiding those stupidly fast/stupidly slow extremes, you’re probably doing your reps just fine.

      Does that mean every exercise should be performed the exact same way? Not quite.

      I think certain types of exercises (e.g. isolation vs compound) should be approached a bit differently. I also think certain exercises should be performed more or less explosively than others. And I also think that some exercises/muscle groups benefit from slightly slower reps (calf raises are a good example of this).

      But, I don’t put any emphasis on a specific tempo and almost never use or prescribe an exact number of seconds for the concentric or eccentric portion of a rep.

      I find it’s more of a distraction than anything else.

      I’d much rather see the focus during a set be entirely on proper form, using the target muscle(s), making progressive overload happen, and generating the training stimulus the exercise is being done for in the first place.

      Not counting seconds.

      The main exception to this would be when a person is using rep tempo as a progression method or for making an exercise more challenging.


      Sent from my moto g stylus (2021) using Tapatalk
      Quote Originally Posted by *XXL View Post
      Thanks for putting up great info Sam. But I have to kindly disagree on this one. When understanding what time under tension does when trying to build volume, during hypertrophy let’s say, or even certain strength phases, the tempo is key. Especially when understanding muscle fiber type.

      Anyways, it’s complex but there is a lot of science, meaning how our systems work, behind it.

      If someone did a bicep curl of 12 reps and did 010X let’s say, that’s a 1 second rep. This is a common tempo for most. That means one set is 12s. That’s not a lot of time under tension to build volume. Which the chance of building muscle, neural adaptations and strength go down. Yes you might gain but it’s gonna take 10x longer.

      I use slow tempos and can increase my strength and size in a very short time.

      Most train fast, doing the same things and tempos all the time. This is linear and linear training brings the least success and most injury.

      Anyways, appreciate the post and all that you post Best rep tempo?? It’s about great conversations so we can all learn from each other. Thanks brother.


      EXO-GEN Best rep tempo??
      Beyond Human Genetics
      Best rep tempo??NO MIN if you’re newBest rep tempo??
      List: exo-gen@ctemplar.com
      I read both posts twice.

      XXL...I'm not seeing what it is you disagree with? Can you explain?

      I see the same exact points just told in different ways.

      I see this happen quite a bit when guys paraphrase an article. Nothing wrong with that. I appreciate the thought provoking thread guys. We're seeing more & more nudes and less and less thought provoking knowledge based informative threads on the science of what we do. So this is refreshing.

      If I've over looked something or stuck my foot in my mouth then I apologize guys...I reserve the right to make an ass of myself just like everyone else...LMAO

      I'm seeing the same points so let's keep the convo going.
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    13. #5
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      Quote Originally Posted by Riggs View Post
      I read both posts twice.

      XXL...I'm not seeing what it is you disagree with? Can you explain?

      I see the same exact points just told in different ways.

      I see this happen quite a bit when guys paraphrase an article. Nothing wrong with that. I appreciate the thought provoking thread guys. We're seeing more & more nudes and less and less thought provoking knowledge based informative threads on the science of what we do. So this is refreshing.

      If I've over looked something or stuck my foot in my mouth then I apologize guys...I reserve the right to make an ass of myself just like everyone else...LMAO

      I'm seeing the same points so let's keep the convo going.
      I guess reading it another few times you are kinda right. Itís vague and you have to read deep between the lines.

      I got caught up on ďthe rest tempo I recommend is none what so ever.Ē

      I am a geek when it comes to the sconce of reps, sets, rest, programming etc. Itís not my business but through years of training, working with trainers, coaches and having buddies in the business itís something I enjoy.

      I do believe tempo is important and has to be very intentional to the reps, sets and desire of that training phase.


      EXO-GEN Best rep tempo??
      Beyond Human Genetics
      Best rep tempo??NO MIN if youíre newBest rep tempo??
      List: exo-gen@ctemplar.com

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    16. #6
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      Quote Originally Posted by *XXL View Post
      Thanks for putting up great info Sam. But I have to kindly disagree on this one. When understanding what time under tension does when trying to build volume, during hypertrophy letís say, or even certain strength phases, the tempo is key. Especially when understanding muscle fiber type.

      Anyways, itís complex but there is a lot of science, meaning how our systems work, behind it.

      If someone did a bicep curl of 12 reps and did 010X letís say, thatís a 1 second rep. This is a common tempo for most. That means one set is 12s. Thatís not a lot of time under tension to build volume. Which the chance of building muscle, neural adaptations and strength go down. Yes you might gain but itís gonna take 10x longer.

      I use slow tempos and can increase my strength and size in a very short time.

      Most train fast, doing the same things and tempos all the time. This is linear and linear training brings the least success and most injury.

      Anyways, appreciate the post and all that you post Best rep tempo?? Itís about great conversations so we can all learn from each other. Thanks brother.


      EXO-GEN Best rep tempo??
      Beyond Human Genetics
      Best rep tempo??NO MIN if youíre newBest rep tempo??
      List: exo-gen@ctemplar.com
      I really don't think we're that far apart. Just because a person isn't counting , if ur taking time to focus on rep/squeeze then ur inevitably gonna take longer to do the rep meaning tut. That said, I don't disagree with you at all either

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    19. #7
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      Quote Originally Posted by samgraves82 View Post
      I really don't think we're that far apart. Just because a person isn't counting , if ur taking time to focus on rep/squeeze then ur inevitably gonna take longer to do the rep meaning tut. That said, I don't disagree with you at all either

      Sent from my moto g stylus (2021) using Tapatalk
      You are correct. I am super analytical so sometimes that gets in my way. But that one sentence is what I got hung up on. But I agree, we are saying the same thing Best rep tempo?? But I appreciate this post because no one ever talks about tempo and itís so important I feel. So thanks for posting.


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    22. #8
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      Quote Originally Posted by *XXL View Post
      I guess reading it another few times you are kinda right. Itís vague and you have to read deep between the lines.

      I got caught up on ďthe rest tempo I recommend is none what so ever.Ē

      I am a geek when it comes to the sconce of reps, sets, rest, programming etc. Itís not my business but through years of training, working with trainers, coaches and having buddies in the business itís something I enjoy.

      I do believe tempo is important and has to be very intentional to the reps, sets and desire of that training phase.


      EXO-GEN Best rep tempo??
      Beyond Human Genetics
      Best rep tempo??NO MIN if youíre newBest rep tempo??
      List: exo-gen@ctemplar.com
      Quote Originally Posted by samgraves82 View Post
      I really don't think we're that far apart. Just because a person isn't counting , if ur taking time to focus on rep/squeeze then ur inevitably gonna take longer to do the rep meaning tut. That said, I don't disagree with you at all either

      Sent from my moto g stylus (2021) using Tapatalk
      Quote Originally Posted by *XXL View Post
      You are correct. I am super analytical so sometimes that gets in my way. But that one sentence is what I got hung up on. But I agree, we are saying the same thing Best rep tempo?? But I appreciate this post because no one ever talks about tempo and itís so important I feel. So thanks for posting.


      EXO-GEN Best rep tempo??
      Beyond Human Genetics
      Best rep tempo??NO MIN if youíre newBest rep tempo??
      List: exo-gen@ctemplar.com
      Aaaaahhhhhhhwwwwww look at us!

      I just love you disfunctional bastards.

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      Quote Originally Posted by Riggs View Post
      Aaaaahhhhhhhwwwwww look at us!

      I just love you disfunctional bastards.

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      I am on tren Best rep tempo??

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      Quote Originally Posted by samgraves82 View Post
      I am on tren Best rep tempo??

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      On my way out the door, check the board, see this and you made me laugh out loud Sam.
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