I saw a couple of articles on T-Nation.com (and other sites) by authors such as Chad Waterbury in which they succintly state that a simple tempo of “TRY to lift as fast as you can, lower under control, and use perfect form”, which is pretty much like a 10X0 or 1010 tempo for bench presses, dips, rows pulls and overheard presses, is enough to build muscle mass just as well as German Volume Training can do for anybody.
Some say that the eccentric should be 2 seconds, not more, and some say that the basic rule of bodybuilding is to lower in 4 seconds or more, or to add up to 4 seconds of Time Under Tension between the lowering and the pause at the bottom, or just the lowering phase alone, in order to promote Hypertrophy.
[quote]quadmaster_fly wrote:
I saw a couple of articles on T-Nation.com (and other sites) by authors such as Chad Waterbury in which they succintly state that a simple tempo of “TRY to lift as fast as you can, lower under control, and use perfect form”, which is pretty much like a 10X0 or 1010 tempo for bench presses, dips, rows pulls and overheard presses, is enough to build muscle mass just as well as German Volume Training can do for anybody.
Some say that the eccentric should be 2 seconds, not more, and some say that the basic rule of bodybuilding is to lower in 4 seconds or more, or to add up to 4 seconds of Time Under Tension between the lowering and the pause at the bottom, or just the lowering phase alone, in order to promote Hypertrophy.
What is the best tempo to get big?
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you have to change the tempo every 3-4 weeks. sometimes jsut don’t care for tempo at all and just lift heavy sometimes have short rest intervals. go to google and punch in something like “charles poliquin TUT” or “charles poliquin eccentric (work)” there are shitload of infos out there.