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Ten Things You Should Know About Tempo Training

#6 Vary Tempo to Activate Protein Synthesis and Build Muscle

A study from January, published in the Journal of Physiology, shows how slower tempos that may not be as metabolically taxing will produce greater protein synthesis, especially when paired with adequate nutrition. This study used trained men and had them perform 3 sets of leg extensions at 30 percent of the 1RM to failure with two tempos: A fast tempo of 1 second for both phases, or a slow tempo of 6 seconds for both phases. Participants ingested 20 grams of whey protein immediately after exercise and at 24 hours of recovery.
Results showed that the 6-second tempo resulted in significantly greater protein synthesis at all time points—it was three-fold higher at 24 hours post-workout compared to the fast 1-second tempo, indicating a prolonged hypertrophic effect. A point needs to be made about using slow tempos for muscle building—the lifts were performed to failure to produce maximal fiber activation. As shown in the studies mentioned above, lifting very heavy loads at greater speeds most easily activates the higher threshold fibers, but it is possible to apply similar stress with lighter loads if muscle failure is reached.

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