In this episode of the Muscle Monsters Podcast, I discuss rep tempo what why performing slow reps is actually killing your ability to build muscle, optimally.
Rep Tempo: The speed with which you perform a repetition.
The rep tempo is specific to 3 types of contractions
Concentric: When you lift a weight against the force of gravity.
Eccentric: When you lower the weight in the direction of gravity.
Isometric: The portion of the lift at starting point or ending point where the weight is not moving.
For Example, the concentric portion of the bench press happens when you are pushing the weight up and away from your chest. Lowering the bar back down towards your chest constitutes the eccentric. The isometric contraction happens at both the top and bottom of this movement when the weight is stationary.
Understanding the Rep Tempo
1:0:2:0 = Concentric: Isometric: Eccentric: Isometric
On the bench press, using this tempo would mean you’re pressing the bar in 1 second, 0 pause at the top of the lift, lowering the bar under tension for 2 seconds, and 0 pause at the bottom of the lift.
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