The Best Weight Lifting Tempo: Maximum Velocity Concentrics

The Best Weight Lifting Tempo: Maximum Velocity Concentrics

Recommendations, selected studies, and excerpts from a comprehensive systematic research review.

by Dr. Brent Brookbush DPT, PT, MS, CPT, HMS, IMT

The following is an excerpt from the pre-approved 3-credit course:

• Acute Variables: Repetition Tempo

Definition and Summary Statement

Definition: Maximum Voluntary Concentric Tempo (MaxV): A tempo that includes a maximum velocity concentric contraction but does not include a quick pre-stretch, the intent to throw an object, or the intent to leave the ground. These tempos are as fast as a load can be lifted but are distinct from the explosive tempos used during power exercises. For example, a "MaxV tempo" would be used for an exercise like a bench press, but a clapping push-up or medicine ball chest pass would use an "explosive tempo."

Evidence-based Summary Statement: Maximum Voluntary Concentric Tempo (maxV) tempos have demonstrated superior efficacy for increasing strength and functional outcomes for young adults, elite athletes, and elderly individuals (with the exception of much older and physically impaired elderly individuals). Further, maxV tempos are unlikely to have a negative effect on muscle activation, endurance, or hypertrophy, especially when longer eccentric tempos and repetitions-to-failure/set are used to maintain volume. This implies that maxV tempos may be recommended for all non-power goals. Note that slower concentric tempos may be beneficial for increasing volume to aid in optimizing endurance and hypertrophy and may be beneficial for some tempo-specific maximum strength goals. Because this tempo is beneficial for strength and functional goals and does not impede the progress of other goals, it is included in the majority of the Brookbush Institute's tempo recommendations.

If you were going to pick a "best" tempo: If you were going to pick a single tempo recommendation that would result in the best outcomes for most goals, it would have to be a 2-second eccentric contraction, 0-2 second isometric contraction, and a MaxV concentric contraction (2:0-2:MaxV). This moderate tempo includes all of the advantages of attempting to generate maximal force during the concentric phase. At the same time, the eccentric contraction maintains the time under tension, which is beneficial for muscle endurance and hypertrophy goals.

Caption: Ideally squats would be performed with a slow eccentric (2 seconds on the way down) and maximal velocity concentric contraction (getting back up as fast as can be controlled).

Tempo Notation and Recommendations

Repetition (rep) tempos are generally notated in the following format "(3:1:2)". The numbers are seconds (sec.) unless otherwise indicated. Each number corresponds to a phase of contraction in the following order: "eccentric: isometric: concentric." For Example, a pull-up with a 4:1:2 tempo would be performed with the following cadence: 2 seconds on the way up, 1-second hold at the top, and 4 seconds on the way down.

• Slow Tempo: 5 sec. or more per rep (e.g. 3:1:2)
• Moderate Tempo: 2 - 4 sec. per rep (e.g. 2:1:1)
• Fast tempo: 2 sec. or less per rep (e.g. 1:0:1)
• Maximum Voluntary Concentric Tempo (MaxV): A maximum velocity concentric contraction that does not include a quick pre-stretch, the intent to throw an object, or the intent to leave the ground (e.g. the fastest concentric contraction that can be achieved during a bench press or squat). These tempos are as fast as the load can be lifted, but are distinct from the explosive tempos used during power exercises.
• Explosive: A maximal velocity rep that includes a quick pre-stretch, shortest possible amortization phase (isometric), and the intent to release an object or leave the ground during the concentric contraction.
• +: indicates "or longer"

Brookbush Institute's Evidence-based Tempo Recommendations:

• Activation Exercises: 2-4: 2-4: MaxV or explosive
• Endurance: 2+: 0-2: MaxV or longer
• Hypertrophy: 2+: 0-2: MaxV or longer
• Functional Strength: 2+: 0-2: MaxV
• Max Strength: lifter's preference: 0: MaxV (load)
• Power: Explosive: 0: Explosive (speed) - Explosive tempos include a quick pre-stretch, the shortest amortization phase possible, and a concentric contraction with the intent to release an object or leave the ground.

Research Summary

• Hypertrophy: Compared to slow or moderate tempos, maxV concentric contractions may result in larger improvements in cross-sectional area (CSA) and hypertrophy; however, the research does not consistently demonstrate this. MaxV concentric contractions are likely to increase 1-RM strength and velocity-specific strength and improve functional activities.
• Young Adults: Young adults performing a maxV concentric tempo may exhibit larger improvements in 1RM strength, maximum lifting velocity, and maximal power when compared to a slow or moderate tempo.
• Older Adults: Older adults performing maxV concentric tempos may exhibit similar gains in general strength and max strength when compared to slow and moderate tempos. However, maxV concentric tempos are likely to result in larger improvements in peak velocity at various loads, peak power, and scores on a variety of functional tests (e.g., short physical performance battery (SBBP), pan carry tests, sit-to-stand test, time up-and-go test, and 10-minute walk test). Additionally, maxV concentric tempos may result in larger improvements in quality-of-life scores, post-training carry-over, and incorporation in home exercise programs may improve maintenance of muscle density and functional outcomes. Note that achieving superior strength, power, and/or functional outcomes from maxV concentric tempos may be limited to individuals who are capable of adapting to and benefiting from higher-intensity exercise, for example, individuals not limited by advanced age or physical disability.

Caption: Faster concentrics will result in larger increases in motor recruitment, strength, and power.

Research Review

Hypertrophy

Summary Statement: Compared to slow or moderate tempos, maxV concentric contractions may result in larger improvements in cross-sectional area (CSA) and hypertrophy; however, the research does not consistently demonstrate this. MaxV concentric contractions are likely to increase 1-RM strength and velocity-specific strength and improve functional activities.

Relevant Research: Several studies have compared CSA following routines with a maximum voluntary concentric tempo (MaxV). Reid et al. compared older adults (65-94 yo) performing a maxV concentric tempo (2:1:maxV) or a moderate tempo (2:1:2) during a routine of leg press and knee extensions for 12 weeks, 3x/week, 3 sets/exercise, 8 reps/set, with 70% of 1-repetition maximum (RM) loads. The findings demonstrated that both groups exhibited similar increases in strength and power following the routine without a significant increase in thigh muscle cross-sectional area (CSA) (1). An RCT by Hisaeda et al. compared 17 participants performing a maxV concentric contraction, or a moderate and constant contraction speed, during elbow flexion and extension exercises for 8 weeks, 4x/week, 6 sets/session, 10 reps/set, 50% of 1-RM loads, with short (30 sec.) rest between sets. The findings suggest that the maxV concentric tempo trended toward larger improvements in strength and CSA, but statistical significance was not reached (2). Young et al. compared 18 experienced male subjects performing a slow eccentric tempo and a maxV concentric tempo, or a slow eccentric and a slow concentric tempo, during a routine of half-squats for 7.5 weeks, 3x/week, 4 sets/session, long (3 min) rest between sets, 8-12 reps/set, with 8-12 RM loads. The findings suggest that improvements in muscle CSA were similar for both groups; however, there was evidence of velocity-specific strength gains (3). Nogueira et al. compared 20 older men (69 - 76 yo) performing a maxV concentric tempo (2-3:0:maxV) or a slow tempo (2-3:0:2-3) during a full-body resistance training routine (leg press, chest press, seated row, knee extensions, knee flexions, tricep press downs, and bicep curls) for 10 weeks, 2x/week, 3 sets/exercise, 8 reps/set, 90 sec. rest between sets, with a light load of 40-60% of 1-RM loads. The findings demonstrated that both groups exhibited similar gains in strength; however, the maxV group exhibited larger improvements in muscle power and larger increases in rectus femoris and bicep brachii CSA (4). Last, an RCT by Correa et al. compared older women (age 67±5 years) who performed 6-weeks (2x/week, 8 - 12 RM) of traditional resistance training (leg press, knee extension, and knee flexion exercises) followed by another 6-weeks of either traditional resistance training, maxV concentric contraction training (2:0:maxV), or replacing the leg press with lateral box hops. Following the first 6-weeks of training, all participants exhibited significant increases in maximal dynamic strength, maximal activation, and muscle thickness for the vastus lateralis, vastus medialis, and rectus femoris, as well as improvements in muscle onset latency, reaction time, and chair sit to stand test. All groups exhibited further improvements following 6-weeks in different groups; however, the lateral box hops group exhibited significantly larger improvements for the chair sit-to-stand test, countermovement jump performance, EMG activity of the vastus lateralis and vastus medialis, muscle latency, and reaction times (5). These studies imply that when compared to slow or moderate tempos, MaxV concentric contractions may result in larger improvements in CSA/hypertrophy; however, this is not consistently demonstrated by the research. However, MaxV concentric contractions are likely to result in larger increases in 1-RM strength, velocity-specific strength, and improvements in function.

Max Velocity Tempos and Young Adults

Summary Statement: Young adults performing a maxV concentric tempo may exhibit larger improvements in 1RM strength, maximum lifting velocity, and maximal power when compared to a slow or moderate tempo.

Relevant Research:Several studies with young adult participants have investigated the effects of maxV tempos on a variety of strength and power outcome measures. Gonzalez-Badillo et al. compared 20 individuals performing a maxV concentric tempo or a 1/2 maxV concentric tempo during an otherwise identical bench press routine for 6 weeks, 3x/week. The findings demonstrated that the maxV group exhibited larger improvements in 1-RM strength and max velocity at all loads (6). Pareja-Blanco et al. compared 21 young men with resistance training experience, performing a moderate tempo (0.5 m/sec: 0: 0.5 maxV) or a maximal concentric tempo (0.5 m/sec: 0: maxV) during full squats for 6 weeks, 2x/week, 3-4 sets/session, 2-6 reps/set, with progressive increases in load during the duration of the training period. The maxV group produced more force during each rep, and the ½ maxV group completed each session with more time under tension. The findings demonstrated that the maxV group exhibited a trend toward larger improvements for strength and vertical jump height; however, the groups were likely too small to demonstrate statistically significant differences (7). Jones et al. compared 30 male college athletes (mean age 20 ± 2 years) performing a maxV concentric tempo or a "conventional tempo" during a resistance training program including an upper-body routine (bench press, incline bench press, close grip bench press, behind the neck press, and arm curls) and a lower body routine (parallel squat, Olympic-style clean, Russian hamstring curl, and Romanian deadlift) for 14 weeks, 4 sessions/week (upper body light load day and heavy load day, lower body light load day, and heavy load day), 3-4 sets and 1 partial range set per/exercise, 2-10 reps, 2 min. rest between sets, and loads progressing in intensity (50-95% of 1RM) as reps decreased throughout the program. The findings indicate that the maximal voluntary concentric tempo group exhibited larger improvements in bench press 1RM, medicine ball chest pass distance, and amortization time during plyo push-ups (8). These studies suggest that young adults performing a maxV concentric tempo, when compared to a slow or moderate tempo, may exhibit larger improvements in 1RM strength, maximum lifting velocity, and maximal power.

Caption: Maximum velocity concentrics with a slow eccentric may improve strength while maintaining time-under-tension for hypertrophy.

Max Velocity Tempos and Older Adults

Summary Statement: Older participants performing maxV concentric tempos may exhibit similar gains in strength and max strength when compared to slow and moderate tempos. However, maxV concentric tempos are likely to result in larger improvements in peak velocity at various loads, peak power, scores on a variety of functional tests (short physical performance battery (SBBP), pan carry tests, sit-to-stand test, time up-and-go test, and 10-minute walk test), larger improvements in quality-of-life scores, post-training carry-over, and incorporation in a home exercise program may improve maintenance of muscle density and functional outcomes. Note that achieving superior strength, power, and/or functional outcomes from maxV concentric tempos may be limited to individuals who are capable of adapting to and benefiting from higher-intensity exercise; for example, individuals not limited by advanced age or physical disability

Functional Outcomes

Studies have compared the functional outcomes of older individuals training with maxV concentric tempos. An RCT by Bottaro et al. compared 20 inactive volunteers (60–76 years old) performing a moderate tempo (2-3:0:2-3) or a maxV concentric tempo (2-3:0:maxV) during a resistance training program (horizontal leg press, knee extensions, knee flexions, chest press, seated rows, elbow extensions, and elbow flexions) for 10 weeks, 2x/week, 3 sets/session, 8-10 reps/set, moderate (1.5 min) rest between sets, with 40-60% of 1-RM loads. The findings demonstrated that improvements in 1-RM were similar for both groups, that the maxV group improved power more during the bench press and leg press tests, and only the maxV group exhibited significant improvements on functional tests (adapted arm curl test, 30-s chair stand test, and 8-ft up-and-go test) (9). An RCT by Balachandran et al. compared 21 sarcopenic obese adults (≥60 yo), performing a moderate tempo (2:0:2) with 1-2 min. rest between sets and 70% 1-RM load, or a maxV concentric tempo (2:0:maxV) with no rest between exercises and 40-80% 1-RM loads, during a resistance training program (5 lower body and 6 upper body pneumatic exercise machines) for 15 weeks, 2x/week, 3 sets/session, 10-12 reps/set. The study demonstrated that both groups exhibited similar improvements in strength, improvements in body fat percentage, and scores on many functional outcome measures (instrumental activities of daily living (IADL), the 6-minute walk test, grip strength, and skeletal muscle index (SMI)). However, the maxV group exhibited slightly larger improvements for muscle power, the short physical performance battery (SBBP), timed up-and-go test, and pan carry tests, and the moderate tempo group exhibited larger improvements for the jacket on and off, and scarf pick-up tests (10). An RCT by Ramirez-Campillo compared 45 older women (66.3 ± 3.7 yo) performing a slower tempo (3:0:3) or a maxV concentric tempo (3:0:maxV) during a resistance training program (bench press, standing upper rows, biceps curls, leg press, prone leg curls, and leg extensions) for 12 weeks, 3x/week, 3 sets/session, 8 reps/set, 1 min. rest between sets, and a 40-75% 1-RM load. The findings demonstrated that both groups exhibited similar increases in bench press, leg press, and grip 1-RM strength; however, the maxV group exhibited superior improvements for the sit-to-stand tests, timed up-and-go test, 10-minute walk test, counter-movement jump, and ball throws (11). These studies imply that when comparing slow, moderate, and maxV concentric tempos, older adults performing maxV concentric tempos may exhibit similar gains in general strength and max strength when compared to slow and moderate tempos. However, maxV concentric tempos are likely to result in larger improvements in peak velocity at various loads, peak power, and scores on a variety of functional tests (e.g., short physical performance battery (SBBP), pan carry tests, sit-to-stand test, time up-and-go test, and 10-minute walk test).

Carry-over and Home Exercise Programs

Two additional studies suggest performance of maxV tempos by older individuals may improve carry-over of results, and maxV tempos may be successfully incorporated into home exercise programs. Zech et al. compared older adults (65-94 years old) performing a slow tempo (2-3:0:2-3) or a maxV tempo (2-3:0:maxV) during a full-body routine (chest press, hip extension/flexion while standing, hip adduction/abduction while standing, tip-toe raises and chair rise) for 12 weeks, 2x/week, 2 sets/exercise, 2 min. rest between sets, with progressive increases in load from 16 reps/set during week one to 6 reps/set during the final week. Both groups exhibited significant changes in (short physical performance battery) SPPB test scores at the end of training; however, the slow tempo group had returned to baseline values at 36 weeks (following 24 weeks of detraining), and the faster tempo group had retained some improvements during follow-up at 36-weeks. Note that the rate of decrease in performance was higher during the detraining period for the faster tempo group (12). An RCT by Fukumoto et al. compared 46 women (56 yo ± 8 years) with and without hip osteoarthritis, performing a slow tempo (3:0:3) or a maxV concentric tempo (3:0:maxV) during a home exercise program of 4 exercises (hip abduction in supine position, hip extension in prone position, hip flexion in a sitting position, and knee extension in a sitting position) using Theraband™ with progressive resistance for 8 weeks, performed daily, 2-3 sets/session, 10 reps/exercise. The findings demonstrated that the groups exhibited similar improvements in strength and walking test scores; however, the maxV group exhibited less loss of echo intensity of the gluteus maximus and larger improvements in the timed up-and-go test (13). These studies suggest that older individuals performing supervised resistance training with maxV tempos may benefit from improvements in carry-over post-training; and further, maxV tempos incorporated into home-exercise programs may improve maintenance of muscle density and functional outcomes.

Psychosocial Improvements

In addition to functional outcome measures, studies have also demonstrated that maxV tempos may result in significant psychosocial improvements for older exercisers. An RCT by Henwood et al. compared 67 healthy and independent older adults (65–84 yo) performing a slower tempo (3:0:3) with 65-75% 1-RM loads, or a maxV concentric tempo (3:0:maxV) with 45-75% 1-RM loads during a resistance training program (chest press, supported row, biceps curl, leg press, prone leg curl, and leg extension, and a cool-down of abdominal crunches and prone superman) for 24 weeks, 2x/week, 3 sets/session, 8 reps/set, and moderate (1 min) rest between sets. The findings demonstrated that both groups exhibited similar and significant increases in lean mass, decreases in body fat, and increases in dynamic and isometric strength, and the maxV group exhibited a small but significant increase in quality of life (QOL) scores (14). An RCT by Katula et al. compared 45 older adults (mean age 74.8, SD = 5.7 years) performing a slow tempo (2-3:0:2-3) or a maxV concentric tempo (2-3:0:MaxV) during a resistance training circuit (dumbbell chest press, bicep curls, triceps kickbacks, Nautilus machine overhead press, shoulder raise, seated row, leg press, and knee extensions) for 12 weeks, 3x/week, 3 sets/exercise, 8-10 reps/set, and 70% 1-RM load. When compared to controls, both groups exhibited similar improvements in strength and feelings of self-efficacy; however, the maxV group exhibited larger improvements in power, and only the maxV group exhibited improvements in physical function and life satisfaction scores (15). These studies suggest that older individuals performing maxV concentric tempos, when compared to slow and moderate tempos, may exhibit superior improvements in strength and functional outcomes, as well as superior improvements in life quality and satisfaction scores.

MaxV Tempo Limits

Only two studies comparing older adults performing maxV concentric, moderate, and/or slow tempos failed to demonstrate significant functional differences. Both studies were performed by the same researcher and performed on much older, physically limited adults. Sayers et al. compared 38 older men and women (72 ± 8 years) performing either a maxV concentric tempo (2:1:maxV) for 12-14 reps/set and 40% of 1-RM loads, or a moderate tempo (2:1:2) for 8-10 reps/set and 80% of 1-RM loads, during a routine of pneumatic leg press and leg extensions for 12 weeks, 3x/week, 3 sets/exercise. The findings demonstrated that both groups exhibited similar increases in maximal strength and reps at various loads; however, peak velocity at various loads was higher for the maxV group (16). Sayers et al. (2003) compared 30 physically limited older women performing a moderate tempo (2:0:2) or maxV concentric tempo (2:0:maxV) during leg press and knee extensions for 16 weeks, 3x/week, 3 sets/exercise. The findings demonstrated that both groups exhibited similar improvements for balance (mean 8%), stair-climbing (mean 10%), self-reported disability (11%), physical functioning (9%), and mental health (5%) (17). These studies may suggest that achieving superior strength, power, and/or functional outcomes from maxV concentric tempos may be limited to individuals who are capable of adapting to and benefiting from higher-intensity exercise. This may suggest there is a limit to recommending maxV concentric tempos based on age and/or functional capacity.

This is an excerpt from the pre-approved 3-credit course:

• Acute Variables: Repetition Tempo

Caption: Maximum velocity concentrics may be most beneficial for improving function as we age.

Bibliography

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2. Hisaeda, H., Nakamura, Y., Kuno, S., Fukunaga, T., & Muraoka, I. (1996). Effect of high-speed resistance training on muscle cross-sectional area and speed of movement. Japanese Journal of Physical Fitness and Sports Medicine, 45(2), 345-355
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10. Balachandran, A., Krawczyk, S. N., Potiaumpai, M. and Signorile, J. F. (2014) High-speed circuit training vs hypertrophy training to improve physical function in sacropenic obese adults: a randomized controlled trial. Experimental Gerontology, 60, 64-71, doi: 10.1016/j.exger.2014.09.016
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12. Zech, A., Drey, M., Freiberger, E., Hentschke, C., Bauer, J. M., Sieber, C. C. and Pfeifer, K. (2012) Residual effects of muscle strength and muscle power training and detraining on physical function in community-dwelling prefrail older adults: a randomized controlled trial. BMC Geriatrics, 12(68), doi: 10.1186/1471-2318-12-68
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14. Henwood, T. R., Riek, S. and Taaffe, D. R. (2008) Strength versus muscle power-specific resistance training in community-dwelling older adults. Journal of Gerontology: MEDICAL SCIENCES, 63A(1), 83-91
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17. Sayers, S. P., Bean, J., Cuoco, A., LeBraseur, N. K., Jette, A. and Fielding, R. A. (2003) Changes in function and disability after resistance training: does velocity matter? - A pilot study. American Journal of Physical Medicine and Rehabilitation, 82(8), 605-613.

Excerpt from: Acute Variables: Repetition Tempo

© 2024 Brent Brookbush (B2C Fitness, LLC d.b.a. Brookbush Institute  )

Comments, critiques, and questions are welcome!