The increase or decrease in muscle mass it depends on multiple factors. One of these variables, and one that is often neglected, is the time we spend completing a repetition in strength training.
This is verified by a recent study published by the magazine Sports Medicine, that collects in detail the effects that different intensities, volumes and rest intervals produce on muscle growth.
The perfect repeat
To achieve a optimal muscle mass gain We must therefore focus on each of the three parts that have a movement (the optimal speed being different in each of them).
According to Vitónica experts, focusing only on the speed of a repetition is a mistake since a movement has three parts, the optimal speed being different in each one of them. The duration of each one is expressed by digits, four being normal, although it can also be manifested in three digits, ignoring the last phase.
The eccentric phase
The eccentric phase of the exercise tends to lengthen when we want to achieve greater muscle growth. During this phase you work in the sense of gravity, so it is essential to master the technique, which must be slow and controlled, and keep the tension in the muscles to avoid the temptation to drop the weight. “It is important to make an explosive movement in the eccentric part to recruit more muscle fibers”, explains Verónica Domingo, coach.
The transition phase
It is called transitional because it is the one that occurs in the middle of the other two movements, the eccentric and the concentric. In short, they are exercises in which we put the muscle under tension but without making any movement. “This phase is not usually taken into account because it is not so important at a practical level, that is, it is not so significant for muscle development,” the expert points out.
The concentric phase
This phase occurs is the one in which the muscle contracts, when we beat the load (It goes against gravity). Here, the muscle insertion points are approximated. This routine is recommended to do it more quickly.
According to a review on this topic published in 2015, there can be similar responses in increasing muscle mass when the duration of exercise ranges from 0.5 to 8 seconds. In addition, it has been seen that in very slow repetitions longer than 8 seconds can be detrimental to hypertrophy (ie, muscle growth).
In this way, and as a conclusion, we understand that exercises with too slow or too fast a movement are not the most effective for gaining muscle. Yes they will affect, on the contrary, other variants such as total reps that we are able to do.
The key will therefore be in a combination of slower eccentric movements with faster concentric movements. “On a practical level, the effective thing is to do a number of repetitions with a sufficient load (weight) that you can perform before reaching muscle failure. For example, do 10 repetitions with a weight that you can lift instead of 12 repetitions (which already you would reach muscle failure, that is, you can go into fatigue) “. And remember, the important thing is always the technique, “he concludes.
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