Adherence
To maximize muscle hypertrophy, resistance training should utilize a repetition tempo with a total duration between 2 and 8 seconds per repetition, regardless of the specific distribution of time between eccentric and concentric phases.
When performing resistance exercises, aim for each repetition to take between 2 and 8 seconds total. You do not need to obsess over whether the lowering (eccentric) or lifting (concentric) phase is longer, as long as the total time falls within this window. Control the weight, but do not slow down excessively (e.g., 'super slow') as this may be detrimental.
Based on the current literature, it does indeed appear that significant increases in hypertrophy can occur with repetition durations between 2 and 8 s, allowing for a plethora of acceptable eccentric and concentric tempos.
Why this rating
Based on a narrative review of mixed study results; some studies show no difference, others show specific phase benefits.
Source
Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review
Patroklos Androulakis‐Korakakis et al. · Journal of Functional Morphology and Kinesiology · 2023
DOI 10.3390/jfmk9010009
More from this paper
- Training at long muscle lengths (via full or partial range of motion that includes the stretched position) is superior or equal to training at short muscle lengths for maximizing muscle hypertrophy.Good
- Strict exercise technique (minimizing involvement of ancillary muscle groups) is recommended over non-strict technique (using momentum or body sway) to ensure the target muscle receives the primary hypertrophic stimulus and adheres to recommended tempo and ROM.Limited
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →