2-3 seconds for me. When I do "negatives" (not just the negative on each of my normal reps), I'll hold for 6 to 8, but I hardly ever do those. I may do some on Saturday now that I remember
Depend on the part of my program Im on. During the high volume high rep phase, I will do 2 sec negative. On my strength phase, I will do 3 sec negative, and on my hypertrophy phase, 4-5 sec negative.
Originally Posted by Chunky
Bingo. The right answer should be all of the above. Adaptation is a beach. If you stick to any tempo (eccentric or concentric), eventually you body will adapt and the response will lessen. Like everything, you should switch up tempo every 4-6 weeks.
Just thought this might provide some food for thought:
The effects of eccentric and concentric training at different velocities on muscle hypertrophy.
Farthing JP, Chilibeck PD.
College of Kinesiology, University of Saskatchewan, 105 Gymnasium Place, Saskatoon, Saskatchewan, S7N 5C2, Canada.
The purpose of this study was to examine the effect of isokinetic eccentric (ECC) and concentric (CON) training at two velocities [fast, 180 degrees s(-1 )(3.14 rad s(-1)) and slow,30 degrees s(-1)(0.52 rad s(-1))] on muscle hypertrophy. Twenty-four untrained volunteers (age 18-36 years) participated in fast- ( n=13) or slow- ( n=11) velocity training, where they trained one arm eccentrically for 8 weeks followed by CON training of the opposite arm for 8 weeks. Ten subjects served as controls (CNT). Subjects were tested before and after training for elbow flexor muscle thickness by sonography and isokinetic strength (Biodex). Overall, ECC training resulted in greater hypertrophy than CON training (P<0.01). No significant strength or hypertrophy changes occurred in the CNT group. ECC (180 degrees s(-1)) training resulted in greater hypertrophy than CON (180 degrees s(-1)) training and CON (30 degrees s(-1)) training (P<0.01). ECC (30 degrees s(-1)) training resulted in greater hypertrophy than CON (180 degrees s(-1)) training (P<0.05), but not CON (30 degrees s(-1)) training. ECC (180 degrees s(-1)) training resulted in the greatest increases in strength (P<0.01). We conclude that ECC fast training is the most effective for muscle hypertrophy and strength gain.
Can someone decypher this for me? What exactly do they mean by eccentric fast training? n=13....??Originally Posted by exnihilo
They are comparing fast eccentric (180 degrees/second, or about 1 second eccentric curl) slow eccentric (30 degrees/second, about a 6 second eccentric curl) and fast/slow concentric (same as above only concentric). They found that the people who did the fast 1 second eccentric curls gained the most strength and had the most hypertrophy. They found that slow concentric curls provided more hypertrophy than slow eccentric curls, and that fast concentric curls fared the worst.
I've been considering trying to find a copy of this study in the university library, it intrigues me.
Interesting, thank you. I had heard of recent research inidicating that slow eccentric movements may not in fact help with hypertrophy, but this is the first actual study I have seen.Originally Posted by exnihilo
This study almost seems to indicate that slow concentric and fast eccentric movements are best, don't you think? Odd, because that is the opposite of what is usually taught. I wonder what bobo thinks of this study.
Bump for some input on this study!
I'm actually doing a powerpoint presentation on this very topic in a few weeks...when I am finished I'd be willing to put it on here or e-mail it to you guys.Originally Posted by TheUsual
They are comparing a broad time peroid (1 vs. 6 seconds). That slow of a tempo wouldn't increase myofibrillar hypertrophy at all but sarcoplasmic hypertrophy.Originally Posted by TheUsual
They are only looking at myofibrillar hypertrophy here.
For answers to board issues, read the Suggestion and News forum at the bottom of the main page.
That would be great; I am interested in learning more about sarcoplasmic and myofibrillar hypertorphy.Originally Posted by DieTrying
I like slow reps such as 3-3 or 2-4 for exercises such as curls and extensions. It gives my joints and tendons a break. When it comes to benching I bring it down as fast as possible(while still under control) and push it back up as fast as possible since I'm concerned with strength.
I try to vary it in diffrent phases
but apx 2-3 seconds negative and 1-2 second positives in the hyperthrophy phases. In strenght/power phases I tend to do it faster
currently, 501-close grip bench
I go by "feel," but it depends on what exercise I'm doing. I try to find that sweet spot. I do think that too little is just as bad as too much, though.
As little time as possible while still staying tight and under control.