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Old 09-16-2011, 03:55 PM   #1
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Default Top Five Reasons to Vary Tempo in Your Workout

Top Five Reasons to Vary Tempo in Your Workout

By: Charles Poliquin

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2. Train Different Energy Systems and Get More Adaptation
Not only should you vary tempo within a lift, but you should use different lifts that naturally have distinct speeds for optimal training results. Explosive ballistic contractions such as Olympic lifts bring about more central nervous system adaptations, while slow-speed lifting with varied eccentric and concentric time phases bring about more metabolic adaptations such as increases in muscle glycogen, creatine phosphate, and ATP. A combination of high- and low-velocity training produces greater strength and body composition results than each one alone.

Muscle adaptations are also facilitated with varied time under tension. One study found that increased time under tension resulted in greater muscle fatigue due to impairments in muscle contractile properties. By increasing neuromuscular fatigue through a variable tempo, researchers suggest that superior strength and hypertrophic gains can be made as long as the load lifted isn’t compromised.
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Old 09-16-2011, 06:51 PM   #2
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