Research Review: Tempo-Base Strength Training Influences Hypertrophy and Strength When Used with Intent

By Samual Jackson

BLUF (Bottom Line Up Front)

Manipulating lifting tempo—especially using slow, controlled eccentrics and explosive concentrics—can improve hypertrophy, movement control, and strength. However, no single tempo is universally superior. Training outcomes depend on total volume, intent, and how tempo is integrated into broader programming.

Purpose of the Study

To examine how manipulating movement tempo in resistance training influences:

• Muscle hypertrophy
• Maximal strength
• Neural efficiency and movement control
• Phase-specific adaptations (eccentric vs concentric)
• Practical use cases for general population and tactical athletes

Methods

Primary Source:
Systematic review and meta-analysis of studies analyzing movement tempo and its effects on strength and hypertrophy (Wilk et al., 2021)

Supplemental Sources:
Experimental studies evaluating eccentric duration, concentric velocity, and total time-under-tension in trained and untrained individuals

Key Findings

1. Tempo Influences Hypertrophy Through Time Under Tension
Increased eccentric duration (2–4 seconds) enhances metabolic stress and time-under-tension, contributing to hypertrophy. However, extremely slow reps (>10 seconds) may blunt results due to reduced mechanical load.
(Wilk et al., 2021)

2. Faster Lifting Tempos Benefit Maximal Strength
Lifting with maximal intent (i.e., moving the bar fast) improves neural drive and high-load strength expression, especially in compound lifts.
(Wilk et al., 2021)

3. Tempo Effects Are Load-Dependent
Slower tempos increase perceived effort and fatigue, which can be helpful for low-load hypertrophy work but detrimental when training for maximal strength or power.
(Wilk et al., 2021)

4. Best Practice: Slow Eccentric, Explosive Concentric
Most studies support a slow eccentric (e.g., 3 seconds) paired with an explosive concentric for optimal balance of size and strength gains. This combination maximizes motor unit recruitment and preserves load intensity.
(Wilk et al., 2021)

Conclusion

Tempo manipulation is a valuable tool—especially for hypertrophy and movement control—but should be applied with context. Coaches should avoid extremely slow reps unless prescribed for control or rehab. For most tactical athletes and general strength goals, a tempo of 3/0/X/0 (3-second eccentric, no pause, fast concentric, no pause) offers the best of both worlds: control and force.

Bibliography

Wilk, M., Zajac, A., & Tufano, J. J. (2021). The influence of movement tempo during resistance training on muscular strength and hypertrophy responses: A review. Sports Medicine, 51(8), 1629–1650. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8310485/