A:I have dedicated the majority of my coaching profession to following athletic lifting principles like sets to reps, tempo, work to rest ratio, weight progressions..etc. Of these, tempo is a mathematical tool to help measure a persons progress. Tempo measures the total amount of time it takes to perform a repetition. The total time a muscle is under tension, qualifies what a person result will likely be (muscle gain, weight loss, strength increase).
I mostly use the eccentric (resisting) portion of a lift to add tension. You are proven to be 50-75% stronger on most lifts eccentrically which allows for weights to be higher percentages of maximum loads. Percentages above 70% of maximum loads have been proven to cause the largest metabolic disturbance mostly due to activating our largest muscle fibers (Type II).
The concentric portion of the lift (working against weight) is proven to be most effective on metabolism, strength increases, speed increase etc., in an explosive manner. The maximal speed is also necessary to move heavier loads. To be able to control a weight in the concentric portion for a longer time will mean a drop in weight. This will also minimize calorie burning and strength advances as it is less stressful to the body. It has however, been effective in muscle sculpting. Bodybuilders use these methods to shape their body. As strength is not a priority.
I am a strength and conditioning coach dedicated to making people stronger, faster and more efficient lifters. I therefore choose only the fastest most proven methods to get people there.
Slow concentric is not one.
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