Resistance training, repetition duration and hypertrophy a literature review

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Julio Benavides-Villanueva
Universidad de Los Lagos
https://orcid.org/0000-0003-1939-1315
Rodrigo Ramirez-Campillo
Universidad Andrés Bello
https://orcid.org/0000-0003-2035-3279

Abstract

In overload training the duration of the repetition (tempo) refers to the total time that a single repetition lasts within a set, the result being the sum between the concentric, isometric and eccentric phases of the lift (or vice versa depending on the exercise). There has been controversy in recent years regarding the duration of the repetition (and its phases) and its impact on muscle hypertrophy. The objective of this review was to analyze the effects of training programs and compare the different lifting tempos and their impact on hypertrophy. A literature search was carried out in the Pubmed electronic database, with the following inclusion criteria: i) training programs that induce volitional failure, ii) studies had been carried out under dynamic actions and with ≥4 weeks of intervention, and iii) study subjects are older than 18 years old to middle age. Of a total of 473 studies, four were included, where, 113 subjects (79 men and 34 women) participated and the tempos varied between 1.5 and 90 seconds, with lower tempos associated with a greater hypertrophic effect. A tempo between 2 and 6 seconds would be effective in inducing hypertrophic adaptations.

Item information
Published: Jun 30, 2022
Issue: Vol. 23 No. 1 (2022): Revista Ciencias de la Actividad Física UCM
Section: Theoretical Review
DOI: https://doi.org/10.29035/rcaf.23.1.12
Keywords: human physical conditioning, resistance training, hypertrophy, skeletal muscle enlargement, muscle development, physical education and training, cross-sectional anatomy

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How to Cite
Resistance training, repetition duration and hypertrophy: a literature review. (2022). Revista Ciencias De La Actividad Física UCM, 23(1), 1-12. https://doi.org/10.29035/rcaf.23.1.12
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