Does Tempo of Resistance Exercise Impact Training Volume?
Michal Wilk1, Artur Golas1, Petr Stastny2
1Department of Sports Training, The Jerzy Kukuczka Academy of Physical Education in Katowice, Katowice, Poland.
Journal of Human Kinetics
|June 21, 2018
Summary
Exercise tempo significantly impacts strength training volume. Slower tempos increase time under tension, while faster tempos yield more repetitions, affecting overall training load and adaptation.
Area of Science:
- Exercise Physiology
- Sports Science
- Biomechanics
Background:
- Training load is determined by exercise volume and intensity.
- Conventional evaluation of resistance training volume relies on total repetitions, neglecting movement tempo.
- Understanding the impact of exercise tempo on training volume is crucial for optimizing adaptive responses.
Purpose of the Study:
- To investigate the effect of different exercise tempos on resistance training volume.
- To compare training volume metrics, specifically total repetitions (REPsum1-5) and time under tension (TUTsum1-5), across varied movement tempos.
- To analyze the influence of regular (2/0/2/0), medium (5/0/3/0), and slow (6/0/4/0) tempos on training outcomes.
Main Methods:
- Participants performed resistance exercises using three distinct tempos: regular (REG), medium (MED), and slow (SLO).
- Training volume was quantified by the total number of repetitions (REPsum1-5) and time under tension (TUTsum1-5) across five sets.
- Statistical analysis, including ANOVA and post-hoc tests, was employed to determine significant differences between tempos.
Main Results:
- Significant differences in time under tension (TUT) and repetitions (REP) were observed across all tempos (p < 0.001).
- Slower tempos (5/0/3/0 and 6/0/4/0) resulted in significantly higher TUT compared to the regular tempo (2/0/2/0) (p < 0.001).
- The regular tempo (2/0/2/0) yielded significantly more repetitions (REP) than the slower tempos (p < 0.001). No significant differences in total REPsum1-5 or TUTsum1-5 were found between the medium and slow tempos.
Conclusions:
- Movement tempo is a critical factor influencing training volume in strength training.
- Varying exercise tempo can manipulate both the total repetitions and time under tension, thereby altering the training stimulus.
- This highlights the importance of considering movement tempo for periodization and program design in resistance training to achieve specific adaptations.
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