Range of motion is crucial for maximizing muscle growth. Ensure the target muscle is fully stretched during each repetition. This can be achieved by performing exercises through a full range of motion with a deep stretch at the bottom or by using partial repetitions with a long muscle length. Long muscle length partials involve performing the exercise within a limited range of motion, but ensuring the muscle is kept under tension at a long length throughout.
The ideal lifting tempo for muscle growth involves each repetition lasting between two and eight seconds. This allows for controlled movements and adequate time under tension, both of which are essential for muscle hypertrophy. The specific tempo, such as a one-second concentric phase (lifting) and a one-second eccentric phase (lowering), or a one-second concentric phase and a seven-second eccentric phase, does not appear to be as critical as simply controlling the weight during the eccentric phase.
Avoid letting the weight free fall or using momentum. While “cheat reps” are generally considered detrimental to muscle growth due to the reduced time under tension and increased risk of injury, further research comparing controlled lifting to ego lifting is needed to confirm this. Future studies will explore this topic in more detail to definitively determine the impact of lifting technique on muscle growth.
