Does lifting slow or fast make your muscles bigger?
Equalization of Training Protocols by Time Under Tension Determines the Magnitude of Changes in Strength and Muscular Hypertrophy
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
The distal region of the triceps grew more than the middle and proximal regions, even though training was identical across groups.
Most assume muscle growth is uniform along a muscle’s length; this shows regional differences can occur even with controlled volume, challenging assumptions about how hypertrophy distributes.
Practical Takeaways
If you're short on time, you can do faster reps as long as you keep the total time under tension the same (e.g., 36s/set) and maintain the same number of sets and intensity.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
The distal region of the triceps grew more than the middle and proximal regions, even though training was identical across groups.
Most assume muscle growth is uniform along a muscle’s length; this shows regional differences can occur even with controlled volume, challenging assumptions about how hypertrophy distributes.
Practical Takeaways
If you're short on time, you can do faster reps as long as you keep the total time under tension the same (e.g., 36s/set) and maintain the same number of sets and intensity.
Publication
Journal
Journal of Strength & Conditioning Research
Year
2022
Authors
Hugo C. Martins-Costa, Lucas T. Lacerda, Rodrigo C.R. Diniz, Fernando V. Lima, André G. P. Andrade, Gustavo H. Peixoto, Mateus C. Gomes, Marcel B. Lanza, Michael G. Bemben, Mauro H. Chagas
Related Content
Claims (4)
The total mechanical tension accumulated over time is the primary stimulus for skeletal muscle hypertrophy, regardless of the temporal distribution of training sessions.
When two different ways of lifting weights are adjusted so that the total time your muscles are under strain is the same, both ways lead to about the same strength gains and muscle growth in people who haven’t trained before.
When people who’ve never lifted weights before train their chest and arms with the same total muscle tension time, the back part of their triceps (near the elbow) grows more than the middle or shoulder-end parts.
You can’t just count how many reps you do to know if your workout is good enough — how long your muscles are under strain matters just as much, maybe more.