Does Tempo Matter for Strength Gains?

How does movement tempo (specifically the speed of eccentric and concentric phases) affect muscle hypertrophy and strength development during resistance training?

Influence of movement tempo on muscle hypertrophy

Resistance training effectively increases muscle mass, and using different movement tempos can influence hypertrophy. Slower tempos increase time under tension (TUT) and muscle activation, which may enhance muscle growth through greater anabolic signaling. However, changing tempo also affects other key variables (like load, fatigue, and repetitions), which can reduce total reps and force output. These reductions may offset the benefits of increased TUT. Therefore, altering tempo can help or hinder muscle growth, depending on how it interacts with other training factors.

Research by Tanimoto and Ishii [18] shows that slower movement tempos (e.g., 3/1/3/0) with lighter loads can produce greater or similar muscle growth compared to faster tempos (e.g., 1/1/1/0), even with heavier loads, as long as exercises are performed to fatigue. In both single-joint and full-body resistance training programs, slower tempos compensated for lower loads in achieving comparable hypertrophic results. This suggests that tempo manipulation can be an effective strategy for muscle growth, especially when heavier loads aren’t feasible. However, variations in load, tempo, and exercise volume must all be considered when evaluating hypertrophic outcomes.

There is limited evidence on whether very slow tempos (around 10 seconds per rep) are better or worse for muscle growth, partly due to a lack of controlled studies. Extremely slow tempos often require lighter loads, which may limit muscle activation and hypertrophy.Some studies find faster concentric contractions lead to greater growth in certain muscles (like the biceps) but not others. In contrast, extending the eccentric phase duration appears more beneficial for hypertrophy, as slower eccentric movements have been linked to greater muscle size gains. However, more research is needed to confirm these effects across different exercises and populations.

Movement tempo is important in resistance training for muscle growth. Neither solely slow nor fast tempos are best; a mix of slower eccentric and faster concentric phases seems most effective. Tempo interacts with other factors like load, reps, and time under tension (TUT). Slower tempos usually require lighter loads but increase TUT, which can stimulate hypertrophy if done to muscle failure. High-load training is generally better unless low-load training is performed to failure with longer TUT, which can also promote significant muscle growth.

Influence of movement tempo on muscle Strength

Movement tempo is a key variable that can be adjusted to optimize strength gains, which are highly specific to the type of muscle action and training load. Heavier loads tend to produce greater strength improvements than lighter loads, even if muscle growth is similar.

Most studies examining the effect of small changes (2–3 seconds) in both eccentric and concentric movement tempos found little to no significant difference in strength gains. One study showed slightly greater strength improvements with a faster tempo, but the gains were minimal and likely not meaningful for experienced athletes. Overall, small tempo variations during training don’t appear to significantly impact strength development.

Pereira et al. [60] found that slower eccentric contractions combined with shorter concentric phases led to greater strength improvements, likely due to increased time under tension (TUT) during the eccentric phase, which boosts metabolic stress and hormonal responses linked to hypertrophy. However, strength gains may also rely heavily on neural adaptations and specificity rather than muscle size alone. Longer eccentric durations can increase muscle tension but may reduce force output and maximal load lifted, potentially limiting strength stimulus. The study focused on a single-joint exercise, so results may not apply to multi-joint movements like squats or bench presses. More research is needed to clarify the effects of eccentric phase duration on strength.

Faster resistance training is believed to better promote neural adaptations for strength gains, while slower eccentric actions sometimes show increased muscle activation, though results vary. Lengthening eccentric duration may increase time under tension (TUT-E) and aid hypertrophy, indirectly boosting strength, but could lead to suboptimal strength gains compared to faster eccentrics.

Conclusion

Changing movement tempo during resistance training can affect muscle hypertrophy and strength, but current results are inconclusive due to differences in study methods and muscle groups examined. The most effective approach for hypertrophy appears to be combining slower eccentric phases with faster concentric phases. For strength gains, no clear superior tempo exists, though faster training may better promote neural adaptations. More research is needed, especially focusing on how altering specific movement phases (eccentric or concentric) over longer training periods impacts results.

Written by Ricky Sui

The ACADEMY General Manager

Personal Trainer and Instructor