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  1. #1
    will86 is offline Banned
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    how many seconds does it take you to do a rep?

    Hey swole told me to make the negative movement of a rep 3 seconds and the positive movement 2 seconds, what do you guys do?

  2. #2
    Warrior's Avatar
    Warrior is offline AR-Hall of Famer
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    Average all-around tempos are normally 4-0-2-0 for long range movements (military press, bench press, squats, ...). 4 seconds in the negative (muscle lengthening), no pause and then 2 seconds positive (contraction phase) with no pause in between reps. For shorter range movements (curls, extensions, ...) the tempo would be more like 3-0-2.

    Of course tempo depends entirely on the type of training cycle you are on... but these are basic numbers often used...

  3. #3
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    scottninpo is offline Senior Member
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    i think of it like this, 4 second negative, explosive positive, and hold contraction for 1 sec

  4. #4
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    3-2 or 4-2 seems to be my average too...

    Red

  5. #5
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    beenie is offline Senior Member
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    Quote Originally Posted by will86
    Hey swole told me to make the negative movement of a rep 3 seconds and the positive movement 2 seconds, what do you guys do?
    That's what I initally learned too. The old 3-2 rule. My present trainer tells me 3-3 or 4-4. Its interesting and you feel it differently with each variation.

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