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 8 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.
How Fibral applies it: Use controlled repetition tempos anywhere in the 0.5 to 8 second band the evidence covers; do not sacrifice load or volume to chase time under tension, and do not go beyond 10 seconds per repetition.
Limits and applicability
No limitation statement has been published for this note yet. Treat it as a general evidence-informed rule, not an individualized guarantee.
- Schoenfeld BJ, Ogborn D, Krieger JW (2015). Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis View source
Approved content v4 · updated Aug 17, 2026