30 Seconds SummaryA Case for Tempo Training
- Tempo training involves varying rep speeds, which can affect the muscle and nervous system differently depending on workout goals.
- Time under tension (TUT) is believed by many to enhance muscle hypertrophy by increasing muscle protein synthesis when lifting slower at submaximal weights.
- However, studies suggest that faster rep speeds might be more effective when volume (total weight lifted) is kept constant, offering similar benefits to slower reps.
- While increased TUT does not necessarily improve muscle hypertrophy or fiber activation beyond what heavy or high-velocity reps provide, it has other valuable benefits.
- Tempo training can significantly benefit the rehabilitation of muscle strains and tendinopathies by enhancing connective tissue healing and integrity.
- It also prepares and strengthens the nervous system by teaching control and proper force handling, which is essential for more explosive movements.
- Including varied tempos in exercises can make workouts more interesting and progressive, allowing for continual improvement and muscle stimulation.
- Despite lacking significant additional benefits in hypertrophy, tempo training is a useful tool for improving workout quality, preventing injuries, and supporting nervous system development.
Biolayne
Andres Vargas
