Summary
As we’ve seen in the last three articles on the subject, choosing a tempo implies deciding on a duration for the various stages of a movement (eccentric, concentric, and intermediate).
For a long time, it had been recognized that the duration of tensioning (DMST) of a muscle might have specific benefits and that varied effects could be produced based on the durations provided to the eccentric and concentric portions of a movement.
However, scientists have only just begun to carefully explore this approach, and a number of research have been conducted.
THE RESULTS ARE AFFECTED BY THE EXECUTION SPEED.
A research published in the “International Journal of Sports Medicine” looked at the effects of varied bench press rates. Group 1 had to complete sets at 85% of 1RM as quickly as possible, whereas Group 2 had to do the same exercise with the same weight but at a regular execution pace. The training cycle lasted three weeks and consisted of two sessions per week.
Group 1: maximal strength improved by 10%, an amazing outcome for such a short period of time (6 sessions).
Group N°2: no improvement was observed.
It is simple to grasp that in the first scenario, central nervous system adaptations are triggered, more motor units are recruited, and rapid fibers (Type II) are particularly concerned.
This does not imply that a quicker tempo is necessarily preferable, but that various effects can be reached for the same exercise depending on the pace of performance.
This is a first observation, but it is also recognized that lifting very large weights, albeit more slowly, is a method of improving strength and stimulating hypertrophy. The duration of stress is necessary longer in this situation, and numerous motor units are also recruited.
A second research published in the “European Journal of Applied Physiology” adds to our understanding of how varied cadences are used. On a group of untrained volunteers, three protocols were used:
N°1 A rather quick pace (1. 5” for both phases) with a load of 80-85% of 1RM.
N°2 The same speed but with a lower load, comparable to muscular endurance exercises, i.e. between 50 and 60% of 1RM
N°3 A significantly slower pace (4” for the eccentric phase and 10” for the concentric part) with a load ranging from 50 to 60% of 1RM and a series completed to fatigue (highest repetitions achievable).
The following were the outcomes:
Protocol 1: the most significant gain in strength and hypertrophy (+ 40% in fast fibers IIa and IIx).
Protocol 2: there was no improvement.
Protocol 3: + 10% increase in strength and hypertrophy (particularly in IIa fibers).
This tends to demonstrate that a very slow pace done till exhaustion can also provide intriguing benefits, especially for newcomers, post-traumatic re-athletisation, and alternating loads in training plans.
PROTEIN SYNTHESIS AND FAT BURNING CAN BE ENHANCED BY TEMPO TRAINING.
Slower tempos can lead to increased protein synthesis because to the metabolic stress involved, according to a research of two groups of trained participants published in the Journal of Physiology.
Leg extension sets with a weight equating to 30% of 1RM done to exhaustion, 1 second each repetition, Group N°1:3
Leg extension sets with a weight of 30% of 1RM completed to exhaustion, 6 seconds each repeat in Group N°2:3.
The results revealed that protein synthesis was three times greater in group 2 in the 24 hours following the exercise. When the sets are pushed to muscle failure, less weights can elicit very substantial effects.
Temporary job might also affect body composition.
A research published in the Journal of Applied Physiology, Nutrition, and Metabolism compared the effects of three different paces on excess post-exercise oxygen consumption (EPOC). The bigger the excess, the greater the metabolic burden, the more calories burnt after exercise, and the greater the amount of fat the body can burn.
All trained individuals were instructed to do three sets of five repetitions of the bench press at 70% of their 1RM. There were three distinct tempos employed.
Group 1: 1. 5” for each phase, for a total of 15” each set.
Group 2: 1” eccentric phase and 4” concentric phase, for a total of 25” each set.
Group 3: 4” for eccentric phase and 1” for concentric phase, for a total of 25” each set.
It was discovered that group 1 had the lowest energy consumption. A higher energy cost necessitates stronger metabolic adaptations, such as an increase in the production of growth hormone, which, as we know, is heavily implicated in fat burning.
When done correctly, tempo work may be a really intriguing training approach. To put it another way, it must be:
Well thought out and put in the training cycle.
Excellent placement between the prior and subsequent efforts.
When taken sparingly (systematic usage leads in a reduction in effects or even regression).
Remember that you should not employ tempos arbitrarily! It would be the same as utilizing loads at random and without thought for all of your exercises throughout your training sessions (something you would never do, right?). This would be the most definite method to transform a high-tech procedure into a completely commonplace one, as well as the certainty of not receiving the desired outcomes.