Lifting speed in performance In certain instances, slow training is optimal. But not always.

As you
of the Squat is very know, there is no single best way to train. The human body is an especially
important for maximum adaptive organism that responds to variables in training. Changing those
safety and progress.
variables is how we force the body to adapt, and one of those variables is
...�
(Branch Warren)
training speed.
� My research comes from my years of work with
athletes and also many months perusing the long­
term research from European as well as American
exercise scientists. It has been based on the experi­
ences of athletes from a variety of sports, including
bodybuilders, Olympians (from the Olympics, not
the Olympia) and world record holders. Perhaps in
the future I will quote great philosophers like Ayn
Rand, but for now I'd rather stick to what has been
proven in the laboratory and the athletic arena.

Why You Should Care

About Lifting Speed
The first thing you must understand to reach your
ultimate goals is that lifting speed is extremely
important. Let's say two guys decide to perform ten
reps in the dumbbell row. One lifts slowly, up to the
count of three and down to the count of six, and the
other cranks on it like he was starting a lawnmower.
Doesn't it make sense that they would achieve dif­
ferent training effects? Of course, and one reason is
that although both are performing the same number
of reps, the speed is affecting other variables. For a
bodybuilder, one of these variables is "time under
tension," that is, the amount of time the muscles
must contract to complete a set.
To develop maximum muscle mass, the optimal
time a muscle should contract during a set should
fall between 20-70 seconds. This allows for a lot of
variation, from sets consisting of one rep and last­
ing 70 seconds to sets involving 15 reps and last­
ing 70 seconds. This does not mean bodybuilders
should not perform shorter or longer sets, but
that the majority of their sets should fall within
this range.

Reading Tempo Prescriptions

When I first began writing for Muscle Media, T.C. Luoma called to ask me
what the numbers were in all of my workouts. He had no problem with 302

24 The Poliquin Principles

 Lifting Speed for Maximal
Strength and Power
For the development of maximal strength, slow-speed training performed
with heavy weights has a definite advantage over high-speed lifting. Slowing
down the movement increases both the duration of the stimulus and the
levels of tension imposed on the muscle, factors that favor the develop-
ment of strength and muscle mass. (High-intensity, slow-speed training,
which would be indicated by exercise prescriptions such as 4 x 4-6 on a 4-
1-6 tempo, will produce the following muscle-building effects: stimulation of
the Type Ila fibers and increased muscle glycogen, CP, ATP, ADP, creatine,
phosporylase, PFK, and Krebs cycle enzyme activity-all of which equate
to more strength and muscle mass!)
Two recent studies have shown the superior value of varying speed com-
pared to keeping the speed of contraction constant throughout a program.
"Here is a six-week
superset arm routine,
Accumulation Phase utilizing variations in
tempo. Try it and
EXERCISE WEEK SETS REPS TEMPO REST you'll see how effec-
(SECONDS) five variety in tempo
can be in eliciting
Al . Scott Low Mid- strength and mass
gains. Part two of
Grip Pulley Curls l 3 4-6 408 90 the program is on the
2 3 4-6 408 90 following page."
3 3 4-6 408 90
A2. Low Decline
Close-Grip Bench Press l 3 4-6 408 90
2 3 4-6 408 90
3 3 4-6 408 90 I
i

Bl. Standing Mid-Grip

EZ Bar Rev. Curls l 3 4-6 505 75
2 3 4-6 505 75
3 3 4-6 505 75
B2. Lying Low Pulley
Triceps Extensions l 3_ 4-6 505 75
2 3 4-6 505 75
3 3 4-6 505 75
Cl. Seated Incline Curls l 3 6-4- 4 303 60
2 3 6-4-4 303 60
3 3 6-4-4 303 60
(2. Triceps Pressdowns Pronated l 3 10-4-4 303 60
2 3 10-4-4 303 60
3 3 10-4-4 303 60

Science of Tempo 27
contraction. For example, in hammer throwing, low-velocity work (i.e.,
slow-tempo deadlifts) has been beneficial for enhanced control of knee and
trunk flexion during turns, and high-velocity training (speed-snatch) is
taught to enhance power in the release of the throwing movement.
The key in power training for athletes is to keep the repetitions low (1-5),
so that the high-threshold motor units are recruited. Training with higher
reps (i.e., 10-12), even while concentrating on acceleration, would still
access lower-threshold fibers.
Regarding isokinetic equipment, although it allows you to train at a spe­
cific speed, it does so at a constant rate. One of the principle components
of power is acceleration, and isokinetic equipment does not allow you to
accelerate the resistance. Consequently, long-term studies have shown that
isokinetic training can actually reduce power.
The six-week superset arm routine on the previous page utilizes varia­
tions in tempo. Try it and you'll see how effective variety in tempo can be
in eliciting strength and mass gains!
,,.For a bodybuilder,
one secret to success
Simple Ad\"ice is to manipulate
training speeds to
create maximum
While strength training at higher speeds is specific to the movements
muscle tension."
that occur in most sports, this type of training must be performed only after
obtaining a solid base of maximal strength. Telling a kid with biceps as big
as his wrists to perform high-speed power cleans is not only potentially
dangerous, but also is not an effective way to train. Eventually, many ath­
letes could get great results from these types of exercises, but they must
first develop a base with slow-speed work. And then they must continue to
use slow-speed movements throughout their athletic careers to ensure con­
tinued progress.
For a bodybuilder, one secret to success is to manipulate training speeds
to create maximum adaptation. In this regard, slow-speed exercises should
be emphasized over fast speeds, because they make the muscles work
harder by eliminating the use of momentum. However, as I've explained,
slow-speed training should never be the only training speed employed.
Muscles require a variety of stimuli for optimal results, and varying training
speeds will provide much of the necessary variety.
As you proceed through this book you will come across an extensive
assortment of routines for specific purposes. In each of these routines you
will see a tempo prescription. Follow it. Counting through each phase of the
lift keeps your concentration focused where it should be-on the compo­
nents of the lift. You'll also begin to feel how slight variations in the tempo
affect the exercise. In just a few weeks, you'll be able to see differences from
varying your lifting speeds.
Now, go get big fast, but don't forget the slow.

Science of Tempo 29
 tediously write out a typical workout. The other factor regarding the rou­
tines in most bodybuilding magazines is ego. The average pro bodybuilder
tends to exaggerate his workouts, usually as a cover-up for the use of ana­
bolics. The end result is that even the most basic advice on reps, sets and
rest in these publications is completely bogus.
Regardless of the reasons, the subject of rest intervals has largely been
glossed over by the bodybuilding community. Rest is, by its very nature, a
boring topic. For this reason I can assure you that many people cannot
fathom a science about "doing nothing." Well, you'll be surprised at the
amount of academic time spent studying how the body reacts to doing
nothing between sets; and while it may not be as exciting as the cover of
Muscular Development, understanding how rest intervals impact your
growth will most definitely result in more efficient workouts.

Rest Intervals: The Basics

''The average pro­
bodybuilder tends The most important principle to consider about rest intervals and how
to exaggerate his
workouts, usually as
they affect bodybuilding is that there is an inverse relationship between
a cover-up for the reps and rest: The more reps you perform, the lighter weights you must use
use of anabolics." and the less rest you need.
How much rest is enough? Most American exercise physiologists recom­
mend a 1 :5 work/rest ratio to train the ATP-CP system, which is the energy
system involved in high-intensity muscular contractions. A 1 :5 ratio means
that whatever time it takes you to complete a set, it would take you five
times as long to adequately recover from that set. However, not everyone is
in agreement with the Americans.
Canadian exercise physiologist Normand Gionet believes that a 1 :5 ratio
does not provide sufficient recovery for the ATP-CP system and recommends/
a ratio of 1:12-18. Charlie Francis, who coached 173-lb Ben Johnson to a 4201
lb bench press and many world sprint records (with minimal drugs), is also
a strong believer in long rest intervals. He suggests a 1 :20-30 ratio!
I am in full agreement with Francis because the nervous system cell takes
five to six times longer to recover than the muscle cell. This means that even
though energy stores may be nearly replenished by a 1 :5-6 ratio, your ner­
vous system has not recovered enough to effectively activate the fast-twitch
fibers responsible for muscle growth. And if the nervous system cannot acti­
vate the fast-twitch fibers, what is the point of performing another set?
Although counting repetitions is a convenient way to determine work per­
formed, it is more precise to consider how long it takes to complete a set.
The amount of time it takes to complete a set is referred to as the "time
under tension." As with reps, the longer a muscle is stressed, the less rest
time is needed.
Because variety is an essential training principle, I believe it's also impor­
tant to vary (i.e., periodize) your rest intervals. Despite the established
cause-and-effect relationship of varying rest intervals, failure to vary rest
intervals limits adaptation to the training stimulus. This concept has yet to
be validated by science, but it has been my experience that it positively

32 The Poliquin Principles