Youtor
The Importance of Lifting Tempo in Weight Training Day 20 WellFit 365
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=VP53ed7uzjA
Lifting tempo is the speed at which you're lifting your weights when you're exercising • Most people don't think about tempo too much. • What we need to do is really concentrate on the tempo of your repetitions because it is a great way of modifying your workouts and can help to bring in some great variety. This helps with your overload that we've spoken about in a previous episode: http://www.wellfitpersonaltraining.co... • Generally it is advised to do whats called a 2-1-2 tempo - Which is 2 seconds lowering, 2 seconds lift, and two second squeeze. This is a good tempo with to work at if you're looking to produce good muscle development. • With the eccentric part (the lowering part of the lift) - This is really beneficial for real muscle development, because it is within this part of a repetition that the micro muscle tears happen which stimulates growth over time. Many people like to modify the lowering part of their lift for up to 5-10 seconds because of this. • The only problem I see with this technique is that it then doesn't stimulate those high threshold fibres that we've spoken about earlier as well. The type B fibres. Those fibres respond to more fast, explosive movements. • My pick: • A 3 second drop, 1 second up, 1 second squeeze. • Good emphasis on the eccentric and stimulates the high threshold fibres as well. Don't forget the nice squeeze at the peak contraction of the muscle. • The main thing is that you're lifting your weight with control. • Try this: • Change your weight lifting tempo up a little bit for your next few sessions and see if you notice a difference. • Join Drew on Google+ : https://plus.google.com/u/0/106220222... • Subscribe at / mywellfittrainer • Join us on Facebook at / wellfitpersonaltraining • Newsletter subscribe : http://www.wellfitpersonaltraining.co...
#############################
