We have seen, in the two previous articles devoted to tempo training and in the light of the most recent studies, that the duration of muscle tensioning, the time given to the different phases of muscular contraction during a movement (eccentric, concentric and intermediate phases) could be a very interesting tool for muscular development and therefore for that of the different physical qualities that accompany it, i. e. : maximum strength, power, hypertrophy and strength endurance.
Muscle contraction phase and duration of tensioning
By giving a certain duration to these different phases (concentric, eccentric and intermediate) of the movement we can integrate a new parameter of great efficiency. . . the duration of tensioning (DMST)
Choosing a tempo implies deciding on the duration of the effort that is devoted to each phase of a movement. Studies show us that this parameter is not trivial and logically finds its place alongside other parameters of sports performance, such as intensity, interactions between contraction modes and training techniques.
As explained in the previous article, four numbers are used, each representing the duration of a phase of the movement. Conventionally the first number indicates the duration of the eccentric phase, the second the intermediate phase 1, the third the concentric phase and the fourth the intermediate phase 2.
The arrangement of the tensioning times makes it possible to respond to different training strategies. Given the multiplicity of these strategies, it is only possible to give a few indications by way of example. The observations made in the field are by far the most important factor.
For Maximum Strength
Number of reps: 1 to 6
DMST per set: less than 25 to 35 seconds
For Power (explosive strength)
Number of reps: 1 to 20 reps
DMST per set: up to 30 seconds
For Strength Endurance
Number of reps: 12 reps and up
DMST per set: 60 to 120 seconds
For hypertrophy
- Hypertrophy known as myofibrillar or functional (mass gain)
Number of reps: 6 to 1
1
DMST per set: 25 to 60 seconds
- For sarcoplasmic hypertrophy (volume gain)
Number of reps: 10 to 15
DMST per set: 45 to 90 seconds
These numbers are only indications to help you stay as close as possible to what you want to achieve. They will obviously depend on what has been done before and what will follow. This is why they must be adapted to the content of the session. Nevertheless, they at least have the merit of putting you in the right direction and allowing you to recover good information.
