Time Under Tension, Rep Speed/Tempo and Eccentric vs Concentric

Source: https://www.aworkoutroutine.com/time-under-tension-rep-speed/

Key Points

  • The concentric portion of the movement. This is the “lifting” or “positive” portion of a rep, when you are moving the weight from the starting position to the end position (against the resistance).
  • The eccentric portion of the movement. This is the “lowering” or “negative” portion of a rep, when the weight is moving from the end position back to the starting position (with the resistance).
  • For most of the people, most of the time, I like to see the weight lowered under control on the way down, and then exploded back up.
  • Certain exercises are just less suited for being “exploded” (e.g. isolation exercises where the focus should be more on contracting/feeling/fatiguing the muscle rather than maximal strength output and progression). Plus, certain goals warrant doing certain things (such as speed benching). But for the most part… controlled eccentric, explosive concentric is what I recommend.