Mixed
Slower eccentric tempos (4s vs 2s) produce similar lower limb hypertrophy and strength gains in untrained individuals, with the exception of greater vastus medialis growth at 4s.
You do not need to slow down your eccentric (lowering) phase to 4 seconds to maximize muscle growth in your legs. A moderate 2-second eccentric is just as effective as a 4-second one for overall quadriceps size and strength in beginners. Focus on getting close to failure with good form rather than obsessing over exact timing, unless you specifically want to target the vastus medialis (inner thigh) with a slower tempo.
Our results suggest different eccentric durations produce similar increases in hypertrophy of the vastus lateralis and rectus femoris; however, the vastus medialis showed greater growth from the slower eccentric duration. Eccentric duration did not differentially affect strength-related adaptations.
Why this rating
Small sample size (n=10), short duration (8 weeks), and untrained population limit generalizability.
Source
Effect of different eccentric tempos on hypertrophy and strength of the lower limbs
Paulo Henrique Silva Marques de Azevedo et al. · Biology of Sport · 2021
DOI 10.5114/biolsport.2022.105335
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