Dr. Bret Contreras

When you see them prescribe an exercise and you're like, do this with a two-second concentric and four-second eccentric.

six seconds per rep and it's like a shrug imagine what that would look like shrugs are like explosive you know one second per rep if that you know some lifts are just quicker and then if you see that they prescribed a set of 12 and it and it's a you know six second per

Okay.

Six times 12 is 72.

That's a 72 second set.

And then you're telling them, and it's a, say it's a step up.

So you got one leg, then you go right to the next leg.

And then you're saying rest one minute.

You'd be breathing so fast.

You would not have a productive second set, but I digress.

I think tempo matters mostly for longevity.

If you're just like being very erratic and so explosive and not controlling the weight, you have a big better chance of getting injured over time.

And so I think tempo is more important for hypertrophy in the long run.

By preventing injury, my clients, they will do hip thrusts explosively and people will say, you got to control the weight on the way down.

Well, there aren't a lot of, there aren't tons of studies on this topic, but it appears that they're wrong.

You can explode up, you can lower it slowly.

I mean, lower it quickly, or you can go a lot lighter and really control it.

It makes more sense to me to try to explode at the bottom and like really, but you want to control it, but you want to use that explosion because you're trying to create maximum force in the stretch position, the bottom position, but then you still want to use full range and control it the whole way and maybe have a brief little pause at the top.

But, yeah, people get too strict on tempo.

And those are the same types that when they're so focused on tempo and form and feeling that you don't use progressive overload.