Re: this piece, Imo the key here is the total time under tension, with which being equated lifting heavier with faster eccentric/tempo will bring about similar hypertrophy when compared with lifting lighter with slower eccentric/tempo. Notably one recent piece of research seems to support this but in the other direction: using cheat reps (using momentum to accelerate the concentric) leads to comparable hypertrophy with doing normal reps. The "cheat reps" condition actually led to more Reps being performed (better Rep performance) but eventually similar hypertrophy. As at the time of writing this comment, the paper mentioned is still in pre-print (you can search via the title "Do cheaters prosper? Effect of externally supplied momentum during resistance training on measures of upper body muscle hypertrophy"). Overall, I think, pretty cool and seems to support the concept that it is the total time under tension, not tempo per se, that matters (among other things)
Just come across this video, but for the past 2 months ive been playing with slow time under tension hypertrophy backoff sets . e.g. I preform my heavy bench sets, then after i do one final set of fly's but preform them in a 3 second eccentric,3 second concentric and 3 second hold. At the age of 35 who also participates in BJJ, doing it this way my joints feels much better , strength is still improving but i also feel like im getting some new found hypertrophy gains!
Re: this piece, Imo the key here is the total time under tension, with which being equated lifting heavier with faster eccentric/tempo will bring about similar hypertrophy when compared with lifting lighter with slower eccentric/tempo.
Notably one recent piece of research seems to support this but in the other direction: using cheat reps (using momentum to accelerate the concentric) leads to comparable hypertrophy with doing normal reps. The "cheat reps" condition actually led to more Reps being performed (better Rep performance) but eventually similar hypertrophy. As at the time of writing this comment, the paper mentioned is still in pre-print (you can search via the title "Do cheaters prosper? Effect of externally supplied momentum during resistance training on measures of upper body muscle hypertrophy").
Overall, I think, pretty cool and seems to support the concept that it is the total time under tension, not tempo per se, that matters (among other things)
Just come across this video, but for the past 2 months ive been playing with slow time under tension hypertrophy backoff sets . e.g. I preform my heavy bench sets, then after i do one final set of fly's but preform them in a 3 second eccentric,3 second concentric and 3 second hold. At the age of 35 who also participates in BJJ, doing it this way my joints feels much better , strength is still improving but i also feel like im getting some new found hypertrophy gains!
Saw you on Instagram. Thanks for the interesting content.