Want to achieve Quick Muscle Growth?
Here's one thing you SHOULD NOT be thinking about if you want to BUILD MUSCLE fast!
How To Achieve Quick Muscle Growth - Tempo Prescriptions for Fast Muscle Gain?!By Jason Ferruggia, Men's Fitness Magazine Columnist & Head Training AdvisorAuthor of Muscle Gaining Secrets
Many of you are already familiar with the word "tempo" when it comes to training... Right?
No? Well, don't be too worried about it because it's a fairly useless concept.
In the training world, tempo is defined by the speed at which you perform your repetitions in a given set.
Therefore, the better term and correct terminology should actually be "repetition speed".
It's usually displayed in a three-digit code (example 3-2-3).
The first number represents the eccentric or lowering (also called the "negative") motion of a repetition; the second number represents the isometric contraction or pause (if there is one); the third number represents the concentric or lifting ("positive") portion of the repetition.
For example, if you lowered a weight in three seconds and then took a two-second pause, and then lifted it in one second, this "tempo" would be written down as 3-2-1. A 4-0-4 tempo code would mean that you lowered a weight in four seconds and did not pause, and then lifted it in four seconds.
This concept of "tempo" first came to light in the early 90’s. A lot of people got suckered-in and immediately jumped on the bandwagon. Since then, many trainers and coaches have written about "tempo" and suggested that different "tempos" can contribute to different training effects such as quick muscle growth. They've also suggested that "tempo" is something that should be changed frequently.
However... Here is the truth...
Giving "tempo" prescriptions for mass-building workouts in hopes that it will lead to quick muscle growth is an absolute waste of time.
Changing the tempo at which you perform your reps never allows you to know if you are making progress or not. This is a great trick that some trainers employ. In other words, they don't know how to get their clients stronger, so they simply change the "tempo" and hope their clients won't catch on to this ingenious little scheme.
Allow me to elaborate. In January, let's say you are benching with a rep speed of 5-0-5, and then in March, a 4-0-2 rep speed. In June it's 3-2-3, etc. Because the "tempo" keeps changing, so does the weights you use. But how do you know if you're getting stronger? It's the same as using too many exercises — there is simply too much variety to keep track of real progress.
Certain variables need to remain constant in any experiment, which is exactly what your training program is - an experiment. You're always testing what you are doing and need to see if it's working or not - meaning are you getting bigger and stronger or not.
If your bench goes up, did it go up because your "tempo" was different or was it because you really improved your strength? With varying rep speeds, you can never really know. This is one of the main reasons that the "tempo" concept is useless for quick muscle growth.
Therefore, next time you see a workout program with a "tempo" prescription, run the other way - there are better ways to waste your time.
About the Author
Jason Ferruggia is a famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible.
He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building.
For more How to Build Muscle Fast tips, check out www.musclegainingsecrets.com
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