Training & movement
B · Reasonable confidenceRepetition tempo matters little for muscle growth
Subject: Effect of repetition duration on muscle hypertrophy
What this means
Hypertrophy outcomes similar with repetition durations of 0.5 to 8 seconds. Very slow tempos (>10s) possibly less effective, but insufficient data. 8 studies analyzed, all trained to failure.
Schoenfeld BJ, Ogborn DI, Krieger JW · 2015 · Sports Medicine 45(4):577-585
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Within a broad range, the tempo of a repetition makes little difference to muscle growth.
Who this applies to
Healthy adults who trained to failure.
Size of the research
8 studies.
What to keep in mind
All studies to failure; no data on non-failure training; very slow tempos insufficiently studied.
Practical conclusion for REZA
Tempo prescriptions at REZA are used to control technique and form, not because a particular tempo itself produces more muscle growth.
View method and source
Methodology
Systematic review with meta-analysis
Original source
DOI: 10.1007/s40279-015-0304-0 · PMID: 25601394
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.