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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 07-18-2010, 04:19 PM   #1
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Default Rep speed and set length

I was reading on another forum today that for bodybuilding, the following is the best way to gain muscle:

1) Sets must be 40 to 60 seconds time under tension.
2) Exercises must be performed with a 2-1-2 rep tempo.

What are you thoughts on this?

Because the rep temp is exactly 5 seconds that means that the optimum rep scheme is 8 to 12 reps?
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Old 07-18-2010, 04:25 PM   #2
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Originally Posted by swoleramon View Post
I was reading on another forum today that for bodybuilding, the following is the best way to gain muscle:

1) Sets must be 40 to 60 seconds time under tension.
2) Exercises must be performed with a 2-1-2 rep tempo.

What are you thoughts on this?

Because the rep temp is exactly 5 seconds that means that the optimum rep scheme is 8 to 12 reps?
Bingo! I don't know if I'm a love-a or a hate-a, but it makes sense that "optimal" TUT would equal "optimal" rep range.

I guess my own original thought is: exercise to fatigue your muscles and eat to impart growth. To heck with optimal rep ranges and rep tempo.

And shame on you for visiting another forum. Tsk tsk.
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Old 07-18-2010, 04:36 PM   #3
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My biggest issue with "optimum rep speeds" is that it encourages beginners to focus on speed, which can often compromise form.

A lift, to be healthy, must be performed naturally. And this natural speed varies lift by lift, and also varies as you lift heavier on the same exercise.

One of the worst things (most dangerous) I can think of is to have a beginner focusing on a 2-1-2 rep speed for deadlifts.

With that said, most reps performed with a natural speed and and appropriate weight will probably be around 5 seconds anyway. The overall all guidelines are not bad as far as reps.

My last word is this...this data is based on studies. Studies tend to point us in the right direction, but shouldn't become rules.
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Old 07-18-2010, 04:47 PM   #4
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i have never focused on rep tempo. every now and then i do some speed training but thats for explosiveness and cardio training.
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Old 07-20-2010, 09:38 AM   #5
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Should I worry about time under tension even if rep speed isn't important?
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