![]() ![]() Still, it’s good to mix it up every once in a while to avoid doing the same thing over and over. The 4/(0-1)/2 (eccentric, isometric, concentric expressed in terms of seconds) is usually going to be better than the 2/(0-1)/1 tempo for TUT. Constant tension is the goal of all lifts. The very bottom and top of your curls should be minimal because you want constant muscle tension. ![]() You want to eliminate momentum in your lifts unless you are at your last reps pushing past muscle failure. ![]() If you curl up for 2 seconds, then lower the weight for 4 seconds. Let’s continue with the bicep curl example.īicep curls: If you curl up for one second, you want to lower the weight for two seconds before curling back up. You are looking to have the concentric portion be 1-2 seconds and your eccentric part of the lift at 2-4 seconds, doubling your concentric time. You are looking to have a 2:1 Eccentric to Concentric ratio for mass building, meaning you want the exercise’s eccentric portion to be 2x as long as your concentric portion. pausing in the middle of your bicep curl). Isometric contraction is muscle tension that is neither lengthening nor shortening(ex. Concentric force is muscle shortening contraction(ex. Eccentric to Concentric ratio Should be 2:1Įccentric force is muscle lengthening contraction(ex. I will address the tempo you want to use for building mass, AKA Hypertrophy. The training tempo you want to apply will vary by what your goal is. Training tempo is the duration and speed of your eccentric and concentric movements done through the motions of a given exercise. ![]()
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