Which Weekly Tempo Progression is More Effective?

[nickj_777]

A. Week 1: 4 sets of 4-6 with a normal tempo

Week 2: Same weight, 4 sets of 4-6 with a slow eccentric (4-5 seconds)

Week 3: Same weight, 4 sets of 4-6 with a 3 sec pause at mid range during the eccentric

Week 4: Same weight, 4 sets of 4-6 with a 3 sec pause at mid range during the concentric

Week 5: Same weight, 4 sets of 4-6 with 3 second pauses at mid range during both the eccentric and concentric

Week 6: Add weight

Or

B. Week 1: 4 sets of 4-6 with a normal tempo

Week 2: Same weight, 4 sets of 4-6 with a slow eccentric (4-5 seconds)

Week 3: Same weight, 4 sets of 4-6 with three 2 sec pauses The first one in the upper third of the range of motion, the second at the mid-point, and the third in the bottom of the rep.

Week 4: Same weight, 4 sets of 4-6 with three 2 sec pause during the concentric The first one in the bottom third of the range of motion, the second at the mid-point, and the third in the upper of the rep.

Week 5: Same weight, 4 sets of 4-6 with six 2 second pauses. Use all pause positions during both the eccentric and concentric

Week 6: Add weight

[Christian_Thibaudeau]

With beginners who have a lower level of technical efficiency B is better, with individuals with solid technical efficiency A is better. The main reason is that the multi-pauses are great to improve technique but might decrease the load a bit more.

[nickj_777]

Ty much appreciated. I am guessing you’re okay with people doing both as you wrote people can cycle through 5 to 6 times.

[Christian_Thibaudeau]

Absolutely… you can start with B for a few cycles, then A for a few cycles

[nickj_777]

A. Could there be a week 6 where you’re doing 1 1/4 with the weight or a double barrel pump (down a quarter up, down full, up a quarter down then all the way up?

B. When doing rest pause or double rest pause you sometimes risk cheat reps would it be better to do partials instead?