Tip: 2 Reps Slow, 2 Reps Fast

With the tempo-contrast method, different types of contractions recruit more muscle fibers. Do 2 reps slow (5 seconds up, 5 seconds down) then 2 fast reps. Do either 8 or 12 total reps per set.

To do tempo-contrast training, alternate between slow reps and fast reps during the same set.

Along with recruiting more muscle fibers, alternating between rep speeds allows for the “capturing” of waste products inside the muscles which releases growth factors that trigger protein synthesis and hypertrophy.

Although we’re demonstrating the method with the log press here, tempo-contrast works well for quads (leg extensions, leg press), biceps, hamstrings (leg curls), and chest (cable crossovers, flyes, bench press etc.).

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