Acute Variables: Repetition Tempo

This course discusses the optimal repetition tempo for various training goals (a.k.a. rep tempo, rep speed, rep cadence, lifting tempo, tempo training, etc.). That is, this course discusses the evidence-based ideal tempos for endurance, hypertrophy, strength, power, athletic performance, functional training, and corrective exercise. The details discussed include the effect rep tempos have on muscle adaptations, short-term and long-term hormone concentrations, post-exercise protein synthesis, muscle growth, muscle fiber type proportions, EMG activity, and ideal tempos for improving the rate of force development for athletes.

Some findings from the included systematic review resulted in counter-intuitive, or at least less conventional recommendations. For example, volume is likely more important for hypertrophy goals (increasing muscle mass), suggesting that if sets are performed with reps to failure, and each session is performed with the intent to iteratively increase volume, then slow, moderate, or max velocity concentric tempos may be used. Note, because time-under-tension is essential for increasing volume, it may be ideal to maintain slower eccentric tempos. Alternatively, research suggests that repetition tempo is the most important variable when training for peak velocity/power. Explosive tempos are not only ideal, but they are also essential for improving power.

Movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider acute variables essential knowledge for optimal exercise programming, and rep tempo is one of those acute variables. This course is part of our continued effort to optimize “acute variable” recommendations.

Pre-approved Credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This Course Includes:

• AI Tutor
• Course Summary Webinar
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Case Study and Sample Routine
• Practice Exam
• Pre-approved 3 Credit Final Exam

Additional Courses:

• Acute Variables: Rest Between Sets
• Acute Variables: Repetition Range
• Acute Variables: Circuit Training

Repetition Tempo Recommendations

Tempo Abbreviations:

• (Eccentric: Isometric: Concentric)
• Numbers representing seconds
• MaxV = Maximum velocity
• The most influential variable is in parantheses

Goal

• Activation Exercises: 2-4: 2-4: MaxV or explosive (range of motion, volume)
• Endurance: 2+: 0-2: MaxV or longer (volume per set)
• Hypertrophy: 2+: 0-2: MaxV or longer (volume per routine, reps until failure/set, load)
• Functional Strength: 2+: 0-2: MaxV: (velocity, volume per routine)
• Max Strength: lifter's preference: 0: MaxV (load) - Note that slower tempos may be appropriate for improvements in strength at slower velocities.
• 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 or leave the ground.

Repetition Tempos Short Hand

• Activation Exercises: 2:4:maxV
• Endurance: 2+:0-2:maxV+
• Hypertrophy: 2+:0-2:maxV+
• Functional Strength: 2+:0-2:maxV
• Maximum Strength: V:0:V (or event-specific tempo)
• Power: Explosive
  • # indicate seconds
  • "+" indicates "or longer"
  • maxV = max velocity
  • V = volitional or lifter's preference

Caption: CLients performing the bent over row exercise

Physiology: Testosterone, Human Growth Hormone (HGH), Cortisol, and Creatine Kinase

1. Wilk, M., Stastny, P., Golas, A., Nawrocka, M., Jelen, K., Zajac, A. and Tufano, J. J. (2018) Physiological responses to different neuromuscular movement task during eccentric bench press. Neuroendocrinol Lett, 39(1), 26-32
2. Watanabe, Y., Tanimoto, M., Ohgane, A., Sanada, K., Miyachi, M. and Ishii, N. (2013) Increased muscle size and strength from slow-movement, low-intensity resistance exercise and tonic force generation. Journal of Aging and Physical Activity, 21, 71-84.
3. Smilios, I., Tsoukos, P., Zafeiridis, A., Spassis, A. and Tokmakidis, S. P. (2014) Hormonal responses after resistance exercise performed with maximum and submaximum movement velocities. Applied Physiology, Nutrition, and Metabolism, 39, 351-357, doi: 10.1139/apnm-2013-0147.
4. Headley, S. A., Henry, K., Nindl, B. C., Thompson, B. A., Kraemer, W. J., & Jones, M. T. (2011). Effects of lifting tempo on one-repetition maximum and hormonal responses to a bench press protocol. The Journal of Strength & Conditioning Research, 25(2), 406-413.
   • Physiology: Protein Synthesis
5. Burd, N. A., Andrews, R. J., West, D. W. D., Little, J. P., Cochran, A. J. R., Hector, A. J., Cashaback, J. G. A., Gibala, M. J., Potvin, J. R., Baker, S. K. and Phillips, S. M. (2012) Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. Journal of Physiology, 590(2), 351-362
6. Morton, R. W., Sonne, M. W., Zuniga, A. F., Mohammad, I. Y. Z., Jones, A., McGlory, C., Keir, P. J., Potvin, J. R. and Phillips, S. M. (2019) Muscle fibre activation is unaffected by load and repetition duration when resistance exercise is performed to task failure. The Journal of Physiology, 597(17), 4601-4613, doi: 10.1113/JP278056
   • Physiology: Blood lactate and Arterial Blood Flow (and 2, 4)
7. Watanabe, Y., Madarame, H., Ogasawara, R., Nakazato, K. and Ishii, N. (2014) Effect of very low-intensity resistance training with slow movement on muscle size and strength in healthy older adults. Clinical Physiology and Functional Imaging, 34(6), 463-470
8. Martins-Costa, H. C., Lima, F. V., Machado, S. C., Valle de Almeida, R. S., Pereira de Andrade, A. G. and Chagas, M. H. (2016) Longer repetition duration increases muscle activation and blood lactate response in matched resistance training protocols. Mortiz: Revista de Educacao Fisica, 22(1), 35-41, doi: 10.1590/S1980-65742016000100005
9. Lacerda, L. T., Martins-Costa, H. C., Diniz, R. C. R., Lima, F. V., Andrade, A. G. P., Tourino, F. D., Bemben, M. G. and Chagas, M. H. (2016) Variations in repetition duration and repetition numbers influence muscular activation and blood lactate response in protocols equalized by time under tension. Journal of Strength and Conditioning, 30(1), 251-258.
10. Gonzalez-Badillo, J. J., Rodriguez-Rosell, D., Sanchez-Medina, L., Gorostiaga, E. M. and Pareja-Blanco, F. (2014) Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity training. European Journal of Sport Science, 14(8), 772-781, doi: 10.1080/17461391.2014.905987
11. Mazzetti, S., Douglass, M., Yocum, A. and Harber, M. (2007) Effect of explosive versus slow contractions and exercise intensity on energy expenditure. Medicine & Science in Sports & Exercise, 39(8), 1291-1301
12. Tanimoto, M., Kawano, H., Gando, Y., Sanada, K., Yamamoto, K., Ishii, N., ... & Miyachi, M. (2009). Low‐intensity resistance training with slow movement and tonic force generation increases basal limb blood flow. Clinical physiology and functional imaging, 29(2), 128-135.
    • EMG Activity: Repetition Tempo Versus Load (and 6)
13. Tanimoto, M., & Ishii, N. (2006). Effects of low-intensity resistance exercise with slow movement and tonic force generation on muscular function in young men. Journal of Applied Physiology, 100(4), 1150-1157.
14. Sakamoto, A. Sincliar, P. J. (2012) Muscle activations under varying lifting speeds and intensities during bench press. European Journal of Applied Physiology, 112, 1015-1025, doi: 10.1007/s00421-011-2059-0
    • EMG Activity: Comparing Work Matched and Volume Matched Routines (and 7, 8, 9
15. Nobrega, S. R., Barroso, R., Ugrinowitsch, C., Fernandes da Costa, J. L., Alvarez, I. F., Barcelos, C. and Libardi, C. A. (2018) Self-selected vs. fixed repetition duration: effects on number of repetitions and muscle activation in resistance-trained men. Journal of Strength and Conditioning Research, 32(9), 2419-2424, doi: 10.1519/JSC.0000000000002493
    • EMG Activity: Tempo Specific Adaptations
16. Coburn, J. W., Housh, T. J., Malek, M. H., Weir, J. P., Cramer, J. T., Beck, T. W and Johnson, G. O. (2006) Neuromuscular responses to three days of velocity-specific isokinetic training. Journal of Strength and Conditioning Research, 20(4), 892-898
17. Correa, C. S., LaRoche, D. P., Cadore, E. L., Reischak-Oliveira, A., Bottaro, M., Kruel, L. F. M., Tartaruga, M. P., Radaelli, R., Wilhelm, E. N., Lacerda, F. C., Gaya, A. R. and Pinto, R. S. (2012) 3 different types of strength training in older women. International Journal of Sports Medicine, 33, 962-969, doi: 10.1055/s-0032-1312648
    • Hypertrophy: Comparing Work Matched and Volume Matched Routines
18. Marzilger, R., Bohm, S., Mersmann, F. and Arampatzis, A. (2019) Effects of lengthening velocity during eccentric training on vastus lateralis muscle hypertrophy. Frontiers in Physiology, 10(957), doi: 10.3389/fphys.2019.00957
19. Peterson, S. R., Bagnall, K. M., Wenger, H. A., Reid, D. C., Castor, W. R. and Quinney, H. A. (1989) The influence of velocity-specific resistance training on the in vivo torque-velocity relationship and the cross-sectional area of the quadriceps femoris. Journal of Orthopaedic and Sports Physical Therapy, 10(11), 456-462
20. Munn, J., Herbert, R. D., Hancock, M. J. and Gandevia, S. C. (2005) Resistance training for strength: effect of number of sets and contraction speed. Medicine and Science in Sports and Exercise, 37(9), 1622-1626, doi: 10.1249/01.mss.0000177583.41245.f8
    • Hypertrophy: Repetitions Until Failure
21. Claflin, D. R., Larkin, L. M., Cederna, P. S., Horowitz, J. F., Alexander, N. B., Cole, N. M., ... & Ashton-Miller, J. A. (2011). Effects of high-and low-velocity resistance training on the contractile properties of skeletal muscle fibers from young and older humans. Journal of applied physiology, 111(4), 1021-1030.
22. Shepstone, T. N., Tang, J. E., Dallaire, S., Schuenke, M. D., Staron, R. S. and Phillips, S. M. (2005) Short-term high- vs. low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men. Journal of Applied Physiology, 98, 1768-1776, doi: 10.1152/japplphysiol.01027.2004
23. Assis-Pereira, P. E., Motoyama, Y. L., Esteves, G. J., Quinelato, W. C., Botter, L., Tanaka, K. H. and Azevedo, P. (2016) Resistance training with slow speed of movement is better for hypertrophy and muscle strength gains than fast speed of movement. International Journal of Applied Exercise Physiology, 5(2), 37-43.
    • Hypertrophy: Concentric versus Eccentric Contractions
24. Gillies, E. M., Putman, C. T., & Bell, G. J. (2006). The effect of varying the time of concentric and eccentric muscle actions during resistance training on skeletal muscle adaptations in women. European journal of applied physiology, 97(4), 443-453.
25. Farthing, J. P., & Chilibeck, P. D. (2003). The effects of eccentric and concentric training at different velocities on muscle hypertrophy. European journal of applied physiology, 89(6), 578-586.
    • Hypertrophy: Maximum Voluntary Concentric Tempo (MaxV)
26. Reid, K. F., Callahan, D. M., Carabello, R. J., Phillips, E. M., Frontera, W. R. and Feilding, R. A. (2008) Lower extremity power training in elderly subjects with mobility limitations: a randomized controlled trial. Aging Clinical and Experimental Research, 20(4), 337-343
27. 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
28. Young, W. B., & Bilby, G. E. (1993). The effect of voluntary effort to influence speed of contraction on strength, muscular power, and hypertrophy development. J Strength Cond Res, 7(3), 172-8.
29. Nogueira, W., Gentil, P., Mello, S. N. M., Bezerra, A. J. C. and Bottaro, M. (2009) Effects of power training on muscle thickness of older men. The International Journal of Sports Medicine, 30, 200-204
    • Hypertrophy: Preferential Hypertrophy of Specific Muscle Fiber Types (and 21, 22, 24)
30. Coyle, E. F., Feiring, D. C., Rotkis, T. C., Cote III, R. W., Roby, F. B., Lee, W. and Wilmore, J. H. (1981) Specificity of power improvements through slow and fast isokinetic training. Journal of Applied Physiology, 51(6), 1437-1442
31. Ewing Jr., J. L., Wolfe, D. R., Rogers, M. A., Amundson, M. L. and Stull, G. A. (1990) Effects of velocity of isokinetic training on strength, power, and quadriceps muscle fiber characteristics. European Journal of Applied Physiology and Occupational Physiology, 61, 159-162
32. Schuenke, M. D., Herman, J. R., Gliders, R. M., Hagerman, F. C., Hikida, R. S., Rana, S. R., Ragg, K. E. and Staron, R. S. (2012) Early-phase muscular adaptations in response to slow-speed versus traditional resistance training regimens. European Journal of Applied Physiology, 112, 3585-3595, doi: 10.1007/s00421-012-2339-3
    • Strength: Non-explosive Tempos (and 18, 20, 23)
33. Pereira, M. I. R., & Gomes, P. S. C. (2007). Effects of isotonic resistance training at two movement velocities on strength gains. Revista Brasileira de Medicina do Esporte, 13(2), 91-96.
34. Usui, S., Maeo, S., Tayashiki, K., Nakatani, M. and Kanehisa (2015) Low-load slow movement squat training increases muscle size and strength but not power. The International Journal of Sports Medicine, 37(4), 305-312, doi: 10.1055/s-0035-1564255
    • Strength: Velocity Specific Strength Gains
35. Peterson, S. R., Bagnall, K. M., Wenger, H. A., Reid, D. C., Castor, W. R. and Quinney, H. A. (1989) The influence of velocity-specific resistance training on the in vivo torque-velocity relationship and the cross-sectional area of the quadriceps femoris. Journal of Orthopaedic and Sports Physical Therapy, 10(11), 456-462
36. Young, W. B. and Bilby, G. E. (1993) The effect of voluntary effort to influence speed of contraction on strength, muscular power, and hypertrophy development. Journal of Strength and Conditioning Research, 7(3), 172-178
37. Rana, S. R., Chleboun, G. S., Gilders, R. M., Hagerman, F. C., Herman, J. R., Hikida, R. S., Kushnick, M. R., Staron, R. S. and Toma, K. (2008) Comparison of early phase adaptations for traditional strength and endurance, and low velocity resistance training programs in college-aged women. Journal of Strength and Conditioning Research, 22(1), 119-127.
38. Marsh, A. P., Miller, M. E., Rejeski, J., Hutton, S. L. and Kritchevsky, S. B. (2009) Lower extremity muscle function after strength or power training in older adults. Journal of Aging and Physical Activity, 17, 416-443
39. Fielding, R. A., LeBrasseur, N. K., Cuaco, A., Bean, J., Mizer, K. and Fiatarone Singh, M. A. (2002) High-velocity resistance training increases skeletal muscle peak power in older women. Journal of the American Geriatrics Socieity, 50(4), 655-662
    • MaxV Tempos and Young Adults
40. Pareja-Blanco, F., Rodriguez-Rosell, D., Sanchez-Medina, L., Gorostiaga, E. M. and Gonzalez-Badillo, J. J. (2014) Effect of movement velocity during resistance training on neuromuscular performance. The International Journal of Sports Medicine, doi: 10.1055/s-0033-1363985
41. Jones, K., Hunter, G., FLEISIG, G., Escamilla, R., & Lemak, L. (1999). The effects of compensatory acceleration on upper-body strength and power in collegiate football players. The Journal of Strength & Conditioning Research, 13(2), 99-105.
    • MaxV Tempos and Older Adults
42. Bottaro, M., Machado, S. N., Nogueira, W., Scales, R. and Veloso, J. (2007) Effect of high versus low-velocity resistance training on muscular fitness and functional performance in older men. European Journal of Applied Physiology, 99, 257-264, doi: 10.1007/s00421-006-0343-1
43. 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
44. Ramirez-Campillo, R., Castillo, A., de la Fuente, C. I., Campos-Jara, C., Andrade, D. C., Alvarez, C., Martinez, C., Castro-Sepulveda, M., Pereira, A., Marques, M. C. and Izquierdo, M. (2014) High-speed resistance training is more effect than low-speed resistance training to increase functional capacity and muscle performance in older women. Experimental Gerontology, 58, 51-57, doi: 10.1016/j.exger.2014.07.001
45. 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
46. Fukumoto, Y., Tateuchi, H., Tsukagoshi, R., Okita, Y., Akiyama, H., So, K., Kuroda, Y. and Ichihashi, N. (2017) Effects of high- and low-velocity resistance training on gait kinematics and kinetics in individuals with hip osteoarthritis: a randomized controlled trial. American Journal of Physical Medicine and Rehabilitation, 96, 417-423, doi: 10.1097/PHM.0000000000000640
47. 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
48. Katula, J. A., Rejeski, W. J. and Marsh, A. P. (2008) Enhancing quality of life in older adults: a comparison of muscular strength and power training. Health and Quality of Life Outcomes, 6(45), 1-8, doi: 10.1186/1477-7525-6-45
49. Sayers, S. P., & Gibson, K. (2010). A comparison of high-speed power training and traditional slow-speed resistance training in older men and women. The Journal of Strength & Conditioning Research, 24(12), 3369-3380.
50. 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.
    • Repetition Tempo and Power
51. Garnica, R. A. (1986) Muscular power in young women after slow and fast isokinetic training. The Journal of Orthopaedic and Sports Physical Therapy, 8(1), 1-9, doi: 10.2519/jospt.1986.8.1.1
52. Murray, D. P., Brown, L. E., Zinder, S. M., Noffal, G. J., Bera, S. G. and Garrett, N. M. (2007) Effects of velocity-specific training on rate of velocity development, peak torque, and performance. Journal of Strength and Conditioning Research, 21(3), 870-874
53. Palmieri, G. A. (1987) Weight training and repetition speed. Journal of Applied Sport Science Research, 1(2), 36-38
54. Morrissey, M. C., Harman, E. A., Frykman, P. N. and Han, K. H. (1998) Early phase differential effects of slow and fast barbell squat training. The American Journal of Sports Medicine, 26(2), 221-230, doi: 10.1177/03635465980260021101
55. Blazevich, A. J., & Jenkins, D. G. (2002). Effect of the movement speed of resistance training exercises on sprint and strength performance in concurrently training elite junior sprinters. Journal of sports sciences, 20(12), 981-990.
56. Liow, D. K. and Hopkins, W. G. (2003) Velocity specificity of weight training for kayak spring performance. Medicine and Science in Sports and Exercise, 35(7), 1232-1237, doi: 10.1249/01.MSS.0000074450.97188.CF
57. Signorile, J. F., Carmel, M. P., Czaja, S. J., Asfour, S. S., Morgan, R. O., Khalil, T. M., Ma, F. and Roos, B. A. (2002) Differential increases in average isokinetic power by specific muscle groups of older women due to variations in training and testing. Journal of Gerontology: MEDICAL SCIENCES, 57A(10), M683-M690
    • Power: Repetition Velocity
58. Lesinski, M., Prieske, O., Chaabene, H., & Granacher, U. (2020). Seasonal Effects of Strength Endurance vs. Power Training in Young Female Soccer Athletes. Journal of Strength and Conditioning Research.
59. Jones, K., Bishop, P. H. I. L. L. I. P., Hunter, G. A. R. Y., & Fleisig, G. L. E. N. N. (2001). The effects of varying resistance-training loads on intermediate-and high-velocity-specific adaptations. Journal of strength and conditioning research, 15(3), 349-356.
60. Loturco, I., Nakamura, F. Y., Kobal, R., Gil, S., Abad, C. C. C., Cuniyochi, R., … & Roschel, H. (2015). Training for power and speed: Effects of increasing or decreasing jump squat velocity in elite young soccer players. The Journal of Strength & Conditioning Research, 29(10), 2771-2779.
    • Very and "Super" Slow Tempos: Volume Matched Routines
61. Rana, S. R., Chleboun, G. S., Gilders, R. M., Hagerman, F. C., Herman, J. R., Hikida, R. S., Kushnick, M. R., Staron, R. S. and Toma, K. (2008) Comparison of early phase adaptations for traditional strength and endurance, and low velocity resistance training programs in college-aged women. Journal of Strength and Conditioning Research, 22(1), 119-127
62. Carlson, L., Jonker, B., Westcott, W. L., Steele, J. and Fisher, J. P. (2019) Neither repetition duration nor number of muscle actions affect strength increases, body composition, muscle size, or fasted blood glucose in trained males and females. Applied Physiology, Nutrition, and Metabolism, 44(2), 200-207, doi: 10.1139-apnm-2018-0376
63. Westcott, W. L., Winett, R. A., Anderson, E. S., & Wojcik, J. R. (2001). Effects of regular and slow speed resistance training on muscle strength. Journal of sports medicine and physical fitness, 41(2), 154.
    • Very and "Super" Slow Tempos: Load More Than Tempo
64. Neils, C. M., Udermann, B. E., Brice, G. A., Winchester, J. B., & McGuigan, M. R. (2005). Influence of contraction velocity in untrained individuals over the initial early phase of resistance training. The Journal of Strength & Conditioning Research, 19(4), 883-887.
65. KEELER, L. K., FINKELSTEIN, L. H., MILLER, W., & Fernhall, B. O. (2001). Early-phase adaptations of traditional-speed vs. superslow resistance training on strength and aerobic capacity in sedentary individuals. The Journal of Strength & Conditioning Research, 15(3), 309-314.
    
    • Repetition Tempo and 1-RM and Set Performance
66. Wilk, M., Golas, A., Zmijewski, P., Krzysztofik, M., Filip, A., Del Coso, J., & Tufano, J. J. (2020). The effects of the movement tempo on the one-repetition maximum bench press results. Journal of human kinetics, 72, 151.
67. Wilk, M., Gepfert, M., Krzysztofik, M., Mostowik, A., Filip, A., Hajduk, G., & Zajac, A. (2020). Impact of duration of eccentric movement in the one-repetition maximum test results in the bench press among women. Journal of sports science & medicine, 19(2), 317.
68. Headley, S. A., Henry, K., Nindl, B. C., Thompson, B. A., Kraemer, W. J., & Jones, M. T. (2011). Effects of lifting tempo on one-repetition maximum and hormonal responses to a bench press protocol. The Journal of Strength & Conditioning Research, 25(2), 406-413.
69. LaChance, P. F., & Hortobagyi, T. (1994). During Push-up and Pull-up Exercise. Journal of Strength and Conditioning Research, 8(2), 76-79.