@mariavictoriatg: Tempo for hypertrophy Key for hypertrophy. SLOW AND CONTROLLED REPS. And I know I’ve said this a million times before but let’s break it down Tempo is basically how fast you perform each part of the exercise The reason why this is so important for hypertrophy is because a more controlled tempo will increase the time under tension and the higher the muscle tension the more growth you get. This is because muscle tension is what leads to muscle breakdown, muscle damage stimulates growth hormone production which leads to greater muscle growth So while faster lifts are ideal for strength training, slow lifts are ideal for hypertrophy So what would be a good tempo for hypertrophy? 3:1:3:1 Tempo is written as 👇🏽 Eccentric count : isometric hold count : concentric count : isometric hold count Being the eccentric the part in which the muscle fibers get lengthened (ex: in hip thrust would be lowering the weights) The isometric would be the hold at the bottom and top of the movement And the concentric the part in which your muscle fibers shorten (lifting the weight) The thing is to work not only hard but smart as well, you can get more gains from doing less and slow and controlled reps than doing a bunch of explosive reps Wearing @DFYNE #CapCut #gymgirl #gym #Fitness #GymTok #glutesworkout

kiki

Open In TikTok:

Region: US

Saturday 23 March 2024 00:37:30 GMT