The Claim
In untrained men, resistance training protocols equalized by time under tension (36 seconds per set) result in similar increases in maximal strength (1RM) and total muscle cross-sectional area of the pectoralis major and triceps brachii after 10 weeks of bench press training, regardless of whether repetitions are performed at 3-second or 6-second durations.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
In untrained men, performing bench press exercises with the same total time under tension (36 seconds per set) leads to the same increase in maximum strength and muscle size of the chest and triceps after 10 weeks, whether each repetition takes 3 seconds or 6 seconds.
See the scientific wording
In untrained men, resistance training protocols equalized by time under tension (36 seconds per set) are associated with similar increases in maximal strength (1RM) and total muscle cross-sectional area of the pectoralis major and triceps brachii after 10 weeks of bench press training, regardless of whether repetitions were performed at 3-second or 6-second durations.
When muscles are worked for the same total time under strain, whether slowly or quickly, the buildup of metabolic by-products and the force generated during contractions both trigger the same biological signals that make muscles stronger and bigger. The body responds by recruiting more muscle fibers and activating pathways that build new muscle protein, leading to similar gains in strength and size regardless of movement speed.
What the research says
1 studyWhen people who’ve never lifted weights before do bench presses with the same total time under strain—whether they lift slowly or quickly—they gain about the same strength and muscle size. The study proves that how fast you move the weight doesn’t matter as long as the total time your muscles are working is the same.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.