Optimum repetition rate: The slower, the more muscles, or is the reality a little different?
In the fitness scene, there are also distinctive names, which always guarantee the most objective and quality information. And specifically today, we are referring to training information, and more specifically, to a person who is a specialist in hypertrophy, that is, muscle growth. Brad Schoenfeld. Recently, in cooperation with other prominent pros (Ogborn, Krieger), they looked at a very interesting topic. How fast should we do repetitions in strength training to maximize muscle gain? Is it better to do the exercises slower or is there a surprising conclusion that at some stage we have to focus even on a higher speed? You can find out everything in the rows below.
We will talk more about this very up-to-date meta-analysis (that is, it is a summary of all available research). The team selected specific criteria to determine the effect of different tempo on muscle growth - the study had to last for a minimum of 6 weeks, only by healthy exercisers, and both groups performed repetitions up to muscle failure in specific studies. So, of course, no mice, no very brief studies, obese people, but something that is related to all readers. A total of 8 relevant studies from all available studies conducted on this issue, which together tested over 204 subjects, met these criteria.
Let's start with the heat, there was no significant difference between the duration of the exercise 2-6 seconds in terms of better hypertrophy (greater muscle mass) in strength exercises with dumbbells or machines. Also, within the facts found to the so-called. “Speed Threshold” where the duration of the exercise over 10 seconds is more than suboptimal in terms of increased hypertrophy. This statement is confirmed for example by this study, which found that when performing the traditional length of movement (2-6 seconds) increased muscle size at its cross-section by 39%, which was due to undergoing super slow (over 10 seconds) repetitions increased only 11%.
Research that followed the previous study confirmed everything to us again, and at the same time made it clear that by performing classical work time versus super slow, myonuclei and satellite cells were increased in muscle. The third examination shows that these very slow repetitions (at least 5 seconds concentric and 5 seconds eccentric phase of movement) activate our muscles by up to 36% less! So we can see that even at nearly five times the time in which the muscle spends under “pressure”, the claim does not apply, the longer the repetition, the greater the muscle growth.
Recent research shows that a full range of exercise duration can be used to maximize hypertrophy. However, given the limited number of studies and their diverse methodologies, this topic is far from clear and closed. However, based on the aforementioned statements and the things studied so far, we can say that spending more than 3 seconds in the concentric part of the movement (as opposed to gravity - that is, when you push the dumbbells up). The eccentric phase of the movement (triggering the dumbbell) should be done in such a way that the load is controlled by releasing it in a controlled manner and not just dropping to the ground (or chest). Because in the uncontrolled “fall” the dumbbells lack sufficient muscle tension, which is one of the bases for muscle growth and there is also a higher risk of injury. Something similar is also in the concentric phase of movement, when again, if this part of the movement is more than 3 seconds long, we will not notice any increase in muscle growth, on the contrary (at the higher time intervals). For muscle growth, it is particularly important that the repetition should be done with sufficient control in order to produce a so-called. the connection of mind and muscle, when during repetition we think of engaging the affected or practiced muscle. But this is also a very intricate subject that we will talk about again
Surely this issue deserves some research, but we can already say that spending as long as possible under the barbell during the eccentric or concentric phase of movement just due to increased muscle growth is invalid. Not only is it not decisive to spend a long time under tension in hypertrophy, but first of all it is necessary to focus on the correct technique of performing the exercise or following the exercise plan. Once again, it's about personal preferences, where each one of us should find our "optimal" time interval. However, one whose deliberately lasts more than 10 seconds does not do well. As a training game it can be okay, just for that feeling.
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