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Great question. Before you can understand the answer, you need to understand some of the principles involved in how "tempo" relates to performance. Performance relating to either hypertrophy and endurance or power/strength. It is generally well known and accepted that to invoke proper hypertrophy, you need to introduce enough stimulus to the muscle to ...


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Time-under-Tension is when you are moving, holding and otherwise doing work to keep the weight in a particular position. Think of doing a slow bodyweight squat, this will get hard if you repeat it because your muscles are under a constant strain, building up lactic acid and creating a few micro-tears. This principle is why doing a plank works out your abs, ...


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Specific tempo advice for maximizing strength, power, hypertrophy and endurance will depend on: Your exercise of choice (sqauts for example require a much greater recovery time than curls) Your level of training (beginners and those who have been lifting for many years recover at very different speeds) Generally, I will say that strength and power ...



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