Optimum Rep Tempo for Hypertrophy
Welcome to the Peak Performance forums!
To contribute to the discussions please either register here for free or login.
To access 20 years worth of Peak Performance downloads, articles, workouts as well as the locked members only forum click here to take a trial membership for $1.97
Useful Links: Quick Start Guide, Forum Guidelines, Terms and Conditions,Recent Activity…
shaun tyler
Posted:
24th Aug '04, 6:55pm
24th Aug '04, 6:55pm
Posts: 13
Points: 0
Hi There,
I was wondering what your thoughts were on the optimum speed to carry out resistance exercises for hypertrophy. Is it the same for all body parts and exercises, compound and single joint ? Please let me know what you think.
Kind regards
Shaun
Re: Optimum Rep Tempo for Hypertrophy
24th Aug '04, 7:15pm
Hi Shaun
It can depend from person to person and also muscle to muscle. For eg the gastrocnemius is predominantly fast twitch, so you maybe better off working at higher loads and/or speeds rather than the soleus that is predominantly slow twitch. Or the hamstrings which are predominantly fast twitch may respond best to explosive concentric movement and slow eccentric movement to target the fast twitch fibres, whereas the lumbar erectors are postural tonic muscles and generally respond better to longer time under tension.
Likewise, alot can come down to genetics for eg training marion jones or paula radcliffe for hypertrophy would be 2 completely different ball games.
The fact is, is that everyone is different and may respond in different ways. Your traditional body building zones of 8-12 repetitions on a 2,0,2 tempo is not effectve for everyone.
Its quite a big topic, but there's just a couple of thoughts, cheers
James