In the last High Performance Training Tip I wrote about a code for prescribing the tempo of each repetition.

Built into that code is the assumption that the tempo in each phase of a repetition is constant.

Since both the lifting and the lowering phase of any lift starts and ends at zero velocity, there is always some acceleration followed by deceleration, but most often the tempo is attempted to be constant.

Another techniqe, used by both powerlifters and bodybuilders, is to start the eccentric phase, offor example - a squat, relatively slowly, followed by a gradual increase in speed towards the end of the movement.

The powerlifters start slowly because they want to make sure that the bar is travelling in the optimal path. Then they accelerate towards the end of the lowering phase in order to increase the active state of the muscle, increase pre-tension in the involved muscles and initiate a functional stretch reflex.

For the powerlifter, the result of this strategy is that they get to lift a heavier weight, which is the main purpose of  their sport.

Some bodybuilders apply the same strategy, not necessarily because they want to lift more weight, but because this strategy increases the activation of the body's fast twitch motor units.

Fast twitch motor units have a larger growth potential compared to the slow twitch motor units.

Check out "High Threshold Muscle Building", by Christian Thibeaudeau to learn more about how to optimally activate your body's fast twitch motor units.

Move With Passion,
Karsten Jensen