01-27-2001, 01:34 PM
i was wondering how often i should vary tempo. also, should TUT be varied also?
when progress stalls, should i change my tempo before anything else, after all else fails, or just whatever i decide?
what is a basic guidline for TUT and tempo for muscle growth...and how about strength?
01-27-2001, 02:49 PM
High intensities are not the only factor in strenght development.The duration in which you stimulate the muscle is of importance.Tempo or TUT is the factor in which controls the duration of the stimulis.The slower the movement,the lower the load,but the greater the muscular work!If you want your muscle to do more of the work,slow the movement down.
Here is a general guidline you can follow.....
1-20 sec:Speed strenght and max strenght
20-40 sec:max strenght and Hypertrophy
40-70 sec:hypertrophy and endurance
People like Dr Wayne Wescott,Ellington Dardon(sp),Arthur Jones use tempos that are even longer such as 5,0,5 for anywhere up to 12 reps per set.CHRIS MASON would know more on that since he is and advocator of Ellington.
Slowing your tempo down gets rid of(or attemps to negate) the strecth shortening cycle(if you want to me to explain ask)
How often you should vary your tempo would be the same as how often you change the other variables in your program,load,rest periods,total volume which could be seen in total amount of sets in a week or a workout etc....
The time from which you start your set and end it is TUT,the tempo would be the speed at which you lift at.You should look at periodizing your program so that all the variables complement each other and so that you do not stagnate your process but increase each week.I can not tell you how to do that because each person is different,you can find what tempos work best for you and which don't.If you want a periodized program that may take some time as it takes some time and effort to make one up that is specific to your needs,even then it is not a garuntee(sp) because only you know your body the best.
Should you change you tempo first before anything else?
That is a good question.....but there are ALOT of other variables that can belooked at before tempo so yes you can change it first but it may not have a huge effect because the may not be the underlying problem.
If that did not answer your question ,then ask again,I tried not to go into too much detail as this topic is a big one.
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