Tempo vs non-tempo and hypertrophy

[Erik Johnson]

Hi BBM crew,

If one were to do tempo squats (3.0.3) @ 8RPE, would these have the same or similar hypertrophic effects as doing regular squats at the same RPE and set/rep scheme?

Eric

[Jordan Feigenbaum]

You would be unlikely to tell the difference.

[Erik Johnson]

So if my goal is purely hypertrophy without caring about how heavy I can lift, then tempo squats would serve just as well as regular? The reason I’m curious is that I believe tempo squats are less fatiguing and liable to cause injury compared to regular squats at the same RPE. Correct me if I’m misguided in my thinking please. And are there any benefits to regular squats over tempo that I might be unaware of?

[Jordan Feigenbaum]

I'd prefer if you did tempo work, it would only be the eccentric and maximize volitional speed on the concentric.

I don't think that tempo work incurs any reduced injury risk than normal RT and I'd further say that, if hypertrophy is your main goal, some isolation work would be really handy for managing fatigue to stimulus ratio for that goal unless you were a beginner.

[Erik Johnson]

Hi Jordan,

Thanks that’s excellent to hear! I had just assumed tempo work reduced injury risk because it’s in the 2 BBM rehab templates I have.

Eric

[Erik Johnson]

So to conclude, for a hypertrophy-specific goal, something like tempo 3.0.0 or 2.0.0 for most exercises would be preferable to regular tempo?

[Erik Johnson]

It’s been over a week since I posted the above question, and there hasn’t been a response. Is the reason because of “2) It's a repetitive question easily answerable via Google search.” Or did it get overlooked?

[Jordan Feigenbaum]

So to conclude, for a hypertrophy-specific goal, something like tempo 3.0.0 or 2.0.0 for most exercises would be preferable to regular tempo?

Not at all. As I said in my previous reply, IF you're doing tempo work, I'd prefer to do the concentric at fast as volitionally possible. I don't think your default choice should be tempo work for any reason other than preference.

Finally, if you feel like you'd benefit from more direct interaction with us to answer your questions, we do offer consultations.

[Appelgreen]

Not at all. As I said in my previous reply, IF you're doing tempo work, I'd prefer to do the concentric at fast as volitionally possible. I don't think your default choice should be tempo work for any reason other than preference.

Finally, if you feel like you'd benefit from more direct interaction with us to answer your questions, we do offer consultations.

So... 3-0-3 tempo squats are out?

[Erik Johnson]

Thanks for clarifying, Jordan. I had misinterpreted your original reply as tempo work was preferable for hypertrophy lol. I will check out the coaching options.

[Jordan Feigenbaum]

So... 3-0-3 tempo squats are out?

Not necessarily, but they wouldn't be my only choice for strength or hypertrophy improvement either. Pretty good skill development from that one with a relatively low fatigue cost IMO.

[Appelgreen]

Not necessarily, but they wouldn't be my only choice for strength or hypertrophy improvement either. Pretty good skill development from that one with a relatively low fatigue cost IMO.

Cool. They're a part of the default exercise selection in the strength III template and just wanted to hear what the stance was. I've always kind of hated and loved them.

[Jordan Feigenbaum]

Same same.