I've been experimenting with different tempos in my lifts. I've noticed that if I just try and lift the heaviest weight possible the negative is nearly non-existent, 1 or 2 seconds. Now, if I slow the tempo down the amount of weight I can push is significantly lower. An example: CG Bench: 205 for reps, not focusing on the negative just basically letting the bar come down, if I slow the negative to 4 seconds the weight I would use is more like 185. Are the muscles basically working just as hard in both lifts?? Which is more beneficial to maximize the amount of hypertrophy? What kind of tempo do you guys use??
i use the same tempo althe time on f/w ,simple smooth actions reguardless of what weight. just your basic up and down movement.
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You should always be in control of the weight.Don`t let it just fall ,the latter scenario is better.If you`re not in control it`s not as beneficial, and could result in injury.
I should clarify, I always have "control" over the weight, I just don't emphasize the negative, basically the bar is coming down only so I can push it up again.
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I alternate both methods
though I think the slower method to be better for hypertrophy
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Bring on the opinions. Even if you aren't educated in the subject, please share your training methods.
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Time under tension is a major part of hypertrophy. That being said I think slower would be more beneficial.
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Eccentric (negative) training is the one that cause the more muscle damage and to cause most of the soreness.
If you train mainly for hypertrophy, then you should always go slow on the negatives, except on movements like deadlift where it could be hard for the lower back (Your lower back does an isometric contraction to straighten the back, so a slow negative is much harder than the positive since inertia helps making it easier to straighten the back. Therefore the muscle would fail before the other parts of the posterior chain).
When training for strenght, you want a fast negative (so you don't waste useful energy) but it should always be controlled.
On a movement like Bench Press, if you are too quick on the negative phase the weight might bump on your chest...
4 seconds was probably too much, and 1 second too fast, so something like 2 seconds would be perfect. It might seem fast but watch a clock and do the negative movement at the same time, you'll see that it isn't that fast.
i do slow reps every once in awhile to mix things up. slow meaning 5 or 6 second negatives, and 3 or so seconds up.
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Ive just started to do squats and deads within the last 6 weeks or so and Ive started to really slow down the tempo choosing a weight that will allow me to do around 10 - 15 and going for 3 failure reps. I havent done them this way before ive always gone maximum weight years ago and I must say I can really feal the difference
There is a saying by...I believe Dave Tate...
'The faster it comes down, the faster it goes up.'
Squats and deads, dont **** up your muscles just bringing the weight down. Save the power for the lift. You'll notice that powerlifters drop down to a squat quickly and then burst upwards, and the same with bench. Negatives do have their place in powerlifting though, and in bodybuilding. You should experiment with tempo. One day do very long negatives and quick positive movement.
Like MrWebb78 once said: 'Wha...huh??'
IMHO, focusing on tempo (like counting seconds), is a waste of focus.
If you are interested in hypertrophy, in general, perform your lifts under control, without cheating. In general.
If you are interested in building explosive power - or interested in competitive lifting, you'll need to include explosive fast training.
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I go by the thinking that if you are able to count the seconds in your head then you aren't lifting enough weight. When I lift, even lighter stuff, the last thing I'm going to be thinking about is counting the time it takes me to lower the weight.
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