Meta-analysisTempo tut
A meta-analysis of repetition duration found that hypertrophy is similar across a wide range of lifting tempos, from roughly 0.5 to 6 seconds per repetition, and that very slow tempos offer no advantage and can reduce the load or volume that can be handled. Time under tension per se is not a primary hypertrophy driver within normal ranges.
Rule: Use controlled but not deliberately slow repetition tempos (roughly 1-4 seconds per rep); do not sacrifice load or volume to chase time under tension.
- Schoenfeld BJ, Ogborn D, Krieger JW (2015). Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis doi:10.1007/s40279-015-0304-0