{"id":5055,"date":"2021-07-20T20:34:43","date_gmt":"2021-07-20T18:34:43","guid":{"rendered":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/?page_id=5055"},"modified":"2021-09-06T10:17:25","modified_gmt":"2021-09-06T08:17:25","slug":"tempo-training-part-iii","status":"publish","type":"page","link":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/home\/bodybuilding-guide\/bodybuilding-exercices\/bodybuilding-methods\/tempo-training\/tempo-training-part-iii\/","title":{"rendered":"Tempo Training (Part III)"},"content":{"rendered":"\t\t
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\r\n We have seen, in the two previous articles devoted to tempo<\/strong>  training \r\n and in the light of the most recent studies, that the duration of muscle \r\n tensioning, the time given to the different phases of muscular \r\n contraction during a movement (eccentric, concentric and intermediate \r\n phases) could be a very interesting tool for muscular development and \r\n therefore for that of the different physical qualities that accompany \r\n it, i. e. : maximum strength, power, hypertrophy and strength endurance.\r\n <\/p>\r\n

\r\n Muscle contraction phase and duration of tensioning\r\n <\/h2>\r\n

\r\n By giving a certain duration to these different phases (concentric, \r\n eccentric and intermediate) of the movement we can integrate a new \r\n parameter of great efficiency. . . the duration of tensioning (DMST)\r\n <\/p>\r\n

\r\n Choosing a tempo implies deciding on the duration of the effort that is \r\n devoted to each phase of a movement. Studies show us that this parameter \r\n is not trivial and logically finds its place alongside other parameters \r\n of sports performance, such as intensity, interactions between \r\n contraction modes and training techniques.\r\n <\/p>\r\n

\r\n As explained in the previous article, four numbers are used, each \r\n representing the duration of a phase of the movement. Conventionally the \r\n first number indicates the duration of the eccentric phase, the second \r\n the intermediate phase 1, the third the concentric phase and the fourth \r\n the intermediate phase 2.\r\n <\/p>\r\n

\r\n The arrangement of the tensioning times makes it possible to respond to \r\n different training strategies. Given the multiplicity of these \r\n strategies, it is only possible to give a few indications by way of \r\n example. The observations made in the field are by far the most \r\n important factor.\r\n <\/p>\r\n

\r\n For Maximum Strength<\/strong>\r\n <\/p>\r\n

\r\n Number of reps: 1 to 6\r\n <\/p>\r\n

\r\n DMST per set: less than 25 to 35 seconds\r\n <\/p>\r\n

\r\n For Power (explosive strength)<\/strong>\r\n <\/p>\r\n

\r\n Number of reps: 1 to 20 reps\r\n <\/p>\r\n

\r\n DMST per set: up to 30 seconds\r\n <\/p>\r\n

\r\n For Strength Endurance<\/strong>\r\n <\/p>\r\n

\r\n Number of reps: 12 reps and up\r\n <\/p>\r\n

\r\n DMST per set: 60 to 120 seconds\r\n <\/p>\r\n

\r\n For hypertrophy<\/strong>\r\n <\/p>\r\n

    \r\n
  • \r\n Hypertrophy known as myofibrillar <\/strong>or functional (mass gain)\r\n <\/li>\r\n <\/ul>\r\n

    \r\n Number of reps: 6 to 1\r\n <\/p>\r\n

    \r\n 1\r\n <\/p>\r\n

    \r\n DMST per set: 25 to 60 seconds\r\n <\/p>\r\n

      \r\n
    • \r\n For sarcoplasmic hypertrophy (volume gain)<\/strong>\r\n <\/li>\r\n <\/ul>\r\n

      \r\n Number of reps: 10 to 15\r\n <\/p>\r\n

      \r\n DMST per set: 45 to 90 seconds\r\n <\/p>\r\n

      \r\n These numbers are only indications to help you stay as close as \r\n possible to what you want to achieve. They will obviously depend on what \r\n has been done before and what will follow. This is why they must be \r\n adapted to the content of the session. Nevertheless, they at least have \r\n the merit of putting you in the right direction and allowing you to \r\n recover good information. <\/em>\r\n <\/p>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

      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…<\/p>\n","protected":false},"author":71,"featured_media":27189,"parent":4943,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"template_UK.php","meta":[],"_links":{"self":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/5055"}],"collection":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/comments?post=5055"}],"version-history":[{"count":6,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/5055\/revisions"}],"predecessor-version":[{"id":5090,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/5055\/revisions\/5090"}],"up":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/pages\/4943"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media\/27189"}],"wp:attachment":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/uk\/wp-json\/wp\/v2\/media?parent=5055"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}