Weekly Infographics #18: Repetition Tempos + Progressive Overload
A newsletter dedicated to summarizing interesting strength/hypertrophy related research.
1) Repetition Tempos for Muscle Growth
For muscle hypertrophy, no specific repetition tempo seems to be optimal. A wide range (0.5–8 seconds) are viable.
Now, there is one study finding with an isolation exercise (the biceps curl), using the mind-muscle connection enhanced biceps growth. Thus, slightly slower rep tempos may be preferred with such movements to optimally use the mind-muscle connection.
2) Ways to Progressive Overload
To make long-term progress, progressively overloading your training in some way is need. There are many ways to acheive this, as shown in the graphic.
Until next week!
