Upto 40 seconds time under tension (TUT) is usually used for hypertrophy for power lifting and sports.
Using 40 seconds TUT and a tempo of 4010 the rep number would be 8. With a tempo of 2010 as many use the rep number would be 13.
Therefore, is a slower ecc phase with fewer reps or a faster ecc phase with more reps best used for functional hypertrophy?
Everyone is different.
huh???
who cares, just lift hard and if you are not satisfied with your muscle mass do other exercises with more reps.
This is not rocket science!
ohh…well if you want it to be functional…
Go load a 300-400 lb atlas stone on a 48 inch platform and tell me if you worry about how much time you control the concentric and eccentric. I also guarantee youll get some damn good function and hypertrophy from it as you will any Large compound move done maximally and with enough consistency
Phill
It’s kind of hard to take one very small peice of info like that and extrapolate it into a training method to achieve a goal.
Damn near impossible if you ask me.
This thread is ridiculous.
Lift weights. Add more weight to the bar. Lift that too. Eat more.
There ya go. Everything you need to know in 3 sentantces.
Functional hypertrophy = 6-8 reps done in the fastest tempo possible (according to CT). Point to take home: if you want to be functional, stop worrying about tempo and lift that damn weight!
BTW Hanley, that’s 4 sentences.
[quote]undeadlift wrote:
Functional hypertrophy = 6-8 reps done in the fastest tempo possible (according to CT). Point to take home: if you want to be functional, stop worrying about tempo and lift that damn weight!
BTW Hanley, that’s 4 sentences.[/quote]
Ahhh sssssssssshhhhhhhhh.
Is “function” not a product of the sport or event you’re competing in anyway?
For example a concentric only chain suspend good morning would be “functional” for a powerlifter, since it should increase his lifts. But might not be so for say a swimmer…
[quote]Hanley wrote:
undeadlift wrote:
Functional hypertrophy = 6-8 reps done in the fastest tempo possible (according to CT). Point to take home: if you want to be functional, stop worrying about tempo and lift that damn weight!
BTW Hanley, that’s 4 sentences.
Ahhh sssssssssshhhhhhhhh.
Is “function” not a product of the sport or event you’re competing in anyway?
For example a concentric only chain suspend good morning would be “functional” for a powerlifter, since it should increase his lifts. But might not be so for say a swimmer…[/quote]
I see a difference regarding functional hypertrophy and the whole functional exercise bollocks.
Well illustrated point above Hanley, but thats an exercise example.
What these replies are refering to is the max strength phase not the hypertrophy phase as I was asking about. It is very useful to change tempo during the hypertrophy phase to help avoid plateax during the max strength phase as well as for other reasons relating to muscle development.
Do you guys realise that most articles on here refer to tempo for both the ecc and conc phases of both strength training and bodybuilding. Written by very the experienced.
Come on think about it!
[quote]Hanley wrote:
undeadlift wrote:
Functional hypertrophy = 6-8 reps done in the fastest tempo possible (according to CT). Point to take home: if you want to be functional, stop worrying about tempo and lift that damn weight!
BTW Hanley, that’s 4 sentences.
Ahhh sssssssssshhhhhhhhh.
Is “function” not a product of the sport or event you’re competing in anyway?
For example a concentric only chain suspend good morning would be “functional” for a powerlifter, since it should increase his lifts. But might not be so for say a swimmer…[/quote]
For me, the muscles’ function in to produce force, and the more force a muscle can develop, the more functional it is. This is why I find slow tempos a little less functional than as-fast-as-possible tempos based on my definition. But that’s just my definition. I’m sure it’s not the only definition of function.
[quote]Rich Hand wrote:
What these replies are refering to is the max strength phase not the hypertrophy phase as I was asking about. It is very useful to change tempo during the hypertrophy phase to help avoid plateax during the max strength phase as well as for other reasons relating to muscle development.
Do you guys realise that most articles on here refer to tempo for both the ecc and conc phases of both strength training and bodybuilding. Written by very the experienced.
Come on think about it![/quote]
What do you mean by hypertrophy phase? Just pure size or with a some consideration for strength?
[quote]Rich Hand wrote:
What these replies are refering to is the max strength phase not the hypertrophy phase as I was asking about. It is very useful to change tempo during the hypertrophy phase to help avoid plateax during the max strength phase as well as for other reasons relating to muscle development.
Do you guys realise that most articles on here refer to tempo for both the ecc and conc phases of both strength training and bodybuilding. Written by very the experienced.
Come on think about it![/quote]
Yeah, they all refer to tempo, but in my humble opinion paying that much attention to tempo is uneccessairly bullshitty. Listen people need something to differentitate themselves from the crowd. Waterbury has lots of crazy tempos and complicated exercises, Mike Boyle likes to go against the crowd etc etc…yaknow?
THe programs written here are abslutely top quality. But to think you HAVE to be a tempo-slave to elict size gains is just wrong. The biggest and baddest guys that I know and train with might worry about the tempo of the lowering of the last rep of their last set of bicep curls. Not spend the whole sesssion with an 803 tempo.
If you want to prevent stalling out in the “hypertrophy phase” just change the exercises or the sets and rep scheme. Both would be MUCH better than worrying abou your TUT, in my opinion.
When the weights are getting heavy try to move them as fast as humanly possible, when they’re not just keep control of tthem. It doesn’t really require that much thought!!
And what’s the story with you transitioning from a hypertrophy phase to a max strength phase? Don’t you know that never ever works according to Louie.
(yes, that last bit was a complete piss take)
[quote]undeadlift wrote:
Rich Hand wrote:
What these replies are refering to is the max strength phase not the hypertrophy phase as I was asking about. It is very useful to change tempo during the hypertrophy phase to help avoid plateax during the max strength phase as well as for other reasons relating to muscle development.
Do you guys realise that most articles on here refer to tempo for both the ecc and conc phases of both strength training and bodybuilding. Written by very the experienced.
Come on think about it!
What do you mean by hypertrophy phase? Just pure size or with a some consideration for strength?[/quote]
Functional hypertrophy whether previous to max strength or combined with it as with westside method.
While we are on the topic, what do you guys think the optimal tempo would be for me to use if I wanted to get some more muscle mass…a “lean tone” look…I would say something like the physique of a Spartan…oh yes, and also I would like to improve my spear throw at the same time.
[quote]fightingtiger wrote:
While we are on the topic, what do you guys think the optimal tempo would be for me to use if I wanted to get some more muscle mass…a “lean tone” look…I would say something like the physique of a Spartan…oh yes, and also I would like to improve my spear throw at the same time.
:)[/quote]
Hmm, based on my experience, slow supramaximal eccentrics really help me throw a spear.[/sarcasm]
[quote]Rich Hand wrote:
undeadlift wrote:
Rich Hand wrote:
What these replies are refering to is the max strength phase not the hypertrophy phase as I was asking about. It is very useful to change tempo during the hypertrophy phase to help avoid plateax during the max strength phase as well as for other reasons relating to muscle development.
Do you guys realise that most articles on here refer to tempo for both the ecc and conc phases of both strength training and bodybuilding. Written by very the experienced.
Come on think about it!
What do you mean by hypertrophy phase? Just pure size or with a some consideration for strength?
Functional hypertrophy whether previous to max strength or combined with it as with westside method.[/quote]
Hmm… what?
undeadlift look up the term ‘functional hypertrophy’
This can be used along side max strength as with westsides method or in seperate phases as with traditional periodization
TUT, tempo and the eccentric phase is obvously taken into account throughout t-mag with readers and authors for both strength and sports training. Its a pity that only people with a lack of understanding about this topic are responding to this thread!