This article synthesizes findings from three key studies (one being a meta-analysis) to provide evidence-based recommendations on the ideal repetition duration for both strength and size.
Fast Concentric Movements for Strength
A study by Diniz et al. (2023) found that performing the concentric portion of a repetition fast is ideal for optimizing strength gains. The research emphasizes that performing the concentric phase of a lift as quickly as possible, while maintaining proper form, can significantly enhance strength outcomes (Diniz et al., 2023).
Optimal Repetition Durations for Hypertrophy
Research by Schoenfeld et al. (2023) and Chaves et al. (2023) offers insights into repetition tempos that favor muscle hypertrophy.
The meta-analysis by Schoenfeld et al. identified that repetition durations between 0.5 to 8 seconds are optimal for hypertrophy, whereas durations exceeding 10 seconds are markedly less effective (Schoenfeld et al., 2023).
Furthermore, Chaves et al. concluded that self-selected repetition tempos are effective for hypertrophy, allowing lifters to adjust the pace to their comfort while still achieving significant muscle growth (Chaves et al., 2023). Considering it’s unlikely that anyone is voluntarily performing reps longer than 10 seconds this isn’t a surprising finding but valuable nonetheless.
The Best of Both Worlds
To achieve both strength and hypertrophy benefits simultaneously, a balanced approach can be implemented for your movements. Here’s how we do it:
- Consciously control the eccentric phase of the lift (lowering the weight)
- Perform the concentric phase (lifting the weight) as quickly as proper technique allows
This method combines the strength gains from fast concentric movements with the hypertrophy benefits from controlled eccentric movements as it ensures we’re within the hypertrophy range as a default.
To Review
For strength gains, fast concentric repetitions are ideal.
For hypertrophy, repetition durations between 0.5 to 8 seconds are most effective.
Combining controlled eccentric phases with fast concentric phases offers a balanced approach to achieving both strength and hypertrophy.