Will your movement rate during every repetition of a strength training exercise?
A new meta-analysis, published in the Journal of Strength and Conditioning Research“ looked at a repeat rate AKA rep tempo to determine the effects it has on muscle growth (hypertrophy). The 14 separate studies assessed and considered how pace – both during the lifting and the lowering phases – influenced muscle growth.
Study results
The study showed that the use of slower and faster Rep pace peaks made very little difference about muscle growth. “In conclusion, the pace of resistance training seems to have a minimal general effect on muscle hypertrophy, with potential differences that pop up under specific circumstances,” researchers said.
During the elevator part, all rated studies showed slightly better results with a faster, more explosive pace.
During the lowering/eccentric phase differences in the pace, it was essentially negligible for hypertrophy. That is why delaying the lowering phase does not actually provide more benefits than to move the weight faster.
What does this mean?
Although it proves that focusing only on pace is not productive, this does not mean that you have to ignore the eccentric or lowering phase of lifts. For example, it is a certain way to lose weight quickly during a heavy squat to tackle an injury, so there must still be an element of control when you lower the weight. Moreover, it is well established that concentric only training muscle growth does not stimulate as much as concentric-centric training.
Moreover, there is a place for slower pace movements with which you can concentrate on controlling the movement. Moreover, a slower pace helps prevent the momentum from being used or the weight throws. By throwing the weight, the muscle is loaded paradoxically in one place and overloads it too much in another.
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