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Tempo training

Chest example and why tempo is a killer !

William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

I love doing a very slow negative, maybe like 6 seconds. And then do a 2 second positive, this (ESPECIALLY IN THE CHEST) will completely tear down every muscle fiber there is. So a routine with that would look something like this:

Exercise                        Reps pr set           Set type

Incline flys                       8-12-15              Drop set
Decline cable cross           8-8-8                  Normal
Push ups                        12-12-12             Normal
Chest press                    8-8-8                  Pyramid
Machine chest press         8-8-8                  Drop set

Remember the TEMPO is the killer for this workout ! 6 seconds down 2 seconds up !

The reason that tempo is a beast when it comes to building muscle is due to the time under tension it creates. Your muscles will be working ALL the time in every single rep and set making them cry to stop (but you won't). Tempo can be implemented into any muscle group and any routine, just experiment and feel the pain !

MS Athelete / Super Hermanite / SHF
nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: William_Steinset

I love doing a very slow negative, maybe like 6 seconds. And then do a 2 second positive, this (ESPECIALLY IN THE CHEST) will completely tear down every muscle fiber there is. So a routine with that would look something like this:

Exercise                        Reps pr set           Set type

Incline flys                       8-12-15              Drop set
Decline cable cross           8-8-8                  Normal
Push ups                        12-12-12             Normal
Chest press                    8-8-8                  Pyramid
Machine chest press         8-8-8                  Drop set

Remember the TEMPO is the killer for this workout ! 6 seconds down 2 seconds up !

The reason that tempo is a beast when it comes to building muscle is due to the time under tension it creates. Your muscles will be working ALL the time in every single rep and set making them cry to stop (but you won't). Tempo can be implemented into any muscle group and any routine, just experiment and feel the pain !

6 second negatives sound super intense bro! That looks like a great chest workout as well! You have a lot of knowledge for your age bro! Keep training hard! I may give that 6 second negative a go next time! #HTH

William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

Thanks bro, appreciate it alot !

MS Athelete / Super Hermanite / SHF
nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: William_Steinset

Thanks bro, appreciate it alot !

Hell to the yeah man! #HTH

muscular strength
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