Lifting Tempo: What Does the Evidence Say?

Lifting tempo—the speed at which you perform each phase of an exercise repetition—has long been a debated topic in strength and conditioning. Often represented as a series of numbers (e.g., 2-1-2-0), tempo controls the duration of the eccentric (lowering), isometric (pausing), and concentric (lifting) phases of a movement. While some fitness communities overemphasize its role in muscle hypertrophy, recent evidence suggests that tempo, while influential, may not be as critical as factors like training volume, intensity, and frequency.

Muscle Hypertrophy and Tempo

Key Research Findings

1. Schoenfeld et al. (2015): A meta-analysis on repetition duration concluded that tempos ranging from 0.5 to 8 seconds per repetition yield similar hypertrophic outcomes. This finding suggests that tempo flexibility can be effective, provided the overall training intensity and volume are sufficient. (Schoenfeld et al., 2015)

2. Hackett and Davies (2018): This study reviewed the effects of concentric and eccentric phases on hypertrophy. Results showed no significant difference in muscle growth between faster (1-second concentric and eccentric) and slower (2-3 seconds per phase) tempos. (Hackett & Davies, 2018)

3. Lasevicius et al. (2019): Their randomized controlled trial assessed hypertrophy across different tempos. Muscle growth was similar whether participants trained with slow (6-second eccentric) or moderate (2-second eccentric) tempos, suggesting hypertrophy can be achieved across varied tempo ranges. (Lasevicius et al., 2019)

Methodological Insights

While these studies are robust, their conclusions come with caveats. Many used untrained participants, which may not generalize to seasoned lifters. Additionally, variations in exercise selection, sets, and repetitions can introduce confounding variables. For instance, slower tempos may reduce the weight lifted, which could impact strength outcomes over time.

Beyond Hypertrophy: The Role of Tempo

While tempo may not dramatically impact hypertrophy, it plays a significant role in other aspects of training:

1. Improved Movement Quality

A controlled tempo allows for better focus on technique, reducing injury risk and enhancing movement efficiency. This is particularly important in exercises requiring complex motor patterns, like squats and deadlifts.

2. Increased Time Under Tension (TUT)

Tempo manipulation increases TUT, leading to higher metabolic stress. While not the sole driver of hypertrophy, TUT can enhance muscular endurance and localized muscular fatigue.

3. Strength Development

Faster concentric phases may benefit power and strength gains, as suggested by studies emphasizing explosive lifting. (Cormie et al., 2011)

4. Rehabilitation

Controlled tempos are vital in physical therapy, allowing practitioners to ensure patients use proper mechanics while gradually loading injured tissues.

Considerations for Practical Application

Based on current research, here’s how to incorporate tempo effectively:

• Adapt Tempo to Goals: Use faster tempos for strength and power, moderate tempos for hypertrophy, and slower tempos for control and endurance.

• Prioritize Form: Always prioritize correct technique over adhering to a specific tempo.

• Periodize Tempo: Incorporate tempo variations to introduce new stimuli and avoid plateaus.

References

1. Schoenfeld BJ, et al. (2015). "Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis." Sports Medicine.

2. Hackett DA, Davies TB. (2018). "The effects of concentric and eccentric velocity during resistance training on muscle hypertrophy." Journal of Strength and Conditioning Research.

3. Lasevicius T, et al. (2019). "Effects of Different Training Tempos on Muscular Hypertrophy and Strength." Journal of Strength and Conditioning Research.

4. Cormie P, McGuigan MR, Newton RU. (2011). "Developing Maximal Neuromuscular Power: Part 1." Sports Medicine.

5. Helms ER, et al. (2020). "Evidence-Based Recommendations for Natural Bodybuilding." Journal of Human Kinetics.

6. Gentil P, et al. (2017). "Resistance Training for Muscle Hypertrophy: A Review of Training Volume." Sports Medicine.

7. Haff GG, Triplett NT. (2015). Essentials of Strength Training and Conditioning. National Strength and Conditioning Association.

8. Fisher JP, Steele J. (2017). "The role of repetition duration in resistance training." Journal of Sports Sciences.

9. Schuenke MD, et al. (2021). "Time-Efficient Training for Muscle Hypertrophy." European Journal of Applied Physiology.