💪🏼 Fast VS Slow Rep Tempo? (Science-Based)

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Should you train with a slow rep tempo or maintain more traditional explosive repetitions?

If we look at the research, it doesn’t seem to matter that much [1]. In a 2008 study, the researchers compared a slow 6-second repetition tempo and a more traditional 2-second repetition tempo. Muscle growth was the same between both groups [2].

It seems that as long as you have control over the weights you are lifting, repetition tempo for muscle growth can be mostly determined by preference.

Now, for strength gain, there is an argument to be made for a more explosive rep tempo. As indicated by research, the intent to lift a weight as explosively as possible helps improve strength development [3].

After all, Force = Mass * Acceleration. So accelerating the bar as much as possible improves your potential to lift heavier weights.

📚Scientific References:

[bruh]

Just come down controlled on the eccentric to continue putting and keeping the muscle under stress. Generally this means a slower movement coming down

[tahakhallouf]

What you said is partially correct, because the research says there is no difference in hypertrophy gains as long as the promixity to failure is the same with fast vs slow reps.

[Bobo-yedq]

Wouldn’t slower tempo be better for injuries since you’d use a lighter weight or less reps but still get same hypertrophy?

[pedrolinares]

Al minuto 7 el doctor dice q las costilla 7 es falsa..lo cual es incorrecto..es verdadera ya q se inserta directamente al esternón