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    Pumpd Blog — Fitness Blogging

    Effects of Lifting Tempo for Hypertrophy or Strength?


    To continue to grow, your muscles need to be challenged in different ways. One way to vary the stimulus you place on a muscle is to change the “lifting tempo,” or the speed with which you do a rep. You’re probably familiar with super-slow training where you reduce the speed or tempo of a rep to maximize the time the muscle is under tension. At the other end of the spectrum, you can increase the speed and make the movement faster and more explosive, thereby stimulating the muscle in a different way. What role does rep speed play in muscle gains and is one rep speed more effective than another?

    What Rep Tempo is Best for Strength and Muscle Hypertrophy?

    According to one small study, fast rep speeds may be more effective for building strength than slow reps. In this study a group of young males did 4 sets of bench press, completing 12 reps with each set. One group used a fast rep tempo, completing each rep in 1.5 seconds, while the other used a slow rep speed, finishing a rep in 6 seconds. At the completion of the study, researchers measured one-rep max on the bench press exercise and compared them to values measured before training. How did they fare? Participants who used a fast rep tempo experienced greater strength gains than those who used a slow one – not surprising since a fast rep tempo maximizes recruitment of fast-twitch fibers, those optimized for strength and power.

    What about muscle hypertrophy? What’s most important for muscle growth is exposing muscles to progressive overload AND maximizing time under tension. With high-velocity reps, your muscles spend less total time under tension compared to when you slow down the speed of your reps. Because you’re moving the weight quickly and using more momentum, you can use more resistance. This is beneficial for developing strength, but it also comes with a price – less time under tension due to the speed of the movement. For this reason, a fast rep speed works well for developing strength and for increasing power – but slow rep speeds are better for muscle hypertrophy.

     Varying the Rep Speed

    As you might have guessed, there isn’t a right or wrong rep speed. The rep speed you use will depend upon your short-term and long-term goals. If your primary goal is to become stronger, become more powerful or improve your performance in sports that involve power, fast rep speeds will help you accomplish that. If muscle hypertrophy is your main goal, average rep speed and super-slow training maximizes the time your muscles spend under tension, giving your muscles a strong stimulus to grow. Fortunately, you don’t have to choose between the two. Alternating rep speeds, by doing slow reps during one training cycle and fast, explosive reps during another cycle, will help you avoid a plateau.

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    Wanna HIIT It?

    With many having competition prep seeming to be right around the corner (about few weeks away!), I’ve started to *think* about cardio. It’s going to be added as a tool for weight loss, but will be used strategically.

    I actually enjoy cardio. Blame it on the years of cardio activity I’ve done in the past, but I really do like it – getting sweaty always makes me feel like I’ve accomplished something. However, there are better forms of cardio you can do to reach your goals without burning yourself out – our goal during prep is to lose body fat while maintaining as much muscle mass as possible.

    Cardio burns through calories, which is what you’re looking for when trying to lose weight. However, logging hours and hours on a treadmill each week isn’t going to help you in the long run (no pun intended). Pounding away on these machines will flood your body with inflammatory hormones, spark your hunger for the rest of the day, and potentially erase any strength training gains you’ve made, not to mention the stress on your joints!


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    Phil Heath Workout Routine If You Want Results of Mr Olympia | Pumpd Nutrition

    Phil Heath 4 Time Mr. Olympia Winner Sample Workout and Tell All At Pumpd Nutrition in March 2015



    Phil Heath graduated from University of Denver but not only with a degree but with four years of basketball but when he was done he decided not doing unconventional things. He didn’t want to join the corporate world nor did he want to just do what was “planned” for him. He decided to dedicate his time to hitting the iron and just growing huge amounts of muscle. I just a few years time the transformation from a basketball player to a professional iron slinger was born.

    When you watched the video above many of you that I have interacted with have heard me say this before but Phil Heath nailed it, you must believe it before it happens. Phil Heath believed it before jumping on that stage in 2013 and he visualized it. Along with that powerful mindset and taking action daily with his eating and working out he accomplished and wrote history again by winning Mr. Olympia for the third time!

    Well it is an honor and privilege to know announce Phil Heath will be coming to Pumpd Nutrition in March 2014. Stay tuned for date and times!!!

    Some of his secrets as he progressed in his career he spent probably 30 minutes training for basketball but when you train there its for more explosive moves but with bodybuilding he is training specific muscle groups for 1 to 2 hours. So in a week he is training for roughly 20 hours a week over 6 days a week. Talk about #beastmode!

    Phil Heath is more of business man which he does a lot of meetings, running his website and promotional events so there are days where even 4x Mr. Olympia himself will say how am I going to get this in. However, if he takes a day off how would that help him achieve his goals? He does mention that

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