If your goal is to increase muscle size, a study published in the Journal of Physiology suggests working slow reps to increase your muscle time under tension. Researchers has some subjects lift 30% of their 1 rep max (1RM) counting 6 seconds for the upward phase of the rep and another 6 seconds going down. Another group used a much faster cadence of 1 second up and 1 second down.
The rate of protein synthesis was greatest for the slow paced reps. Another method you can use to promote time under tension is the 1 1/2 Reps technique recommended by Natural Mr. Olympia John Hansen. Check out John's weekend Performance Blogs for more training and nutrition tips. Time under tension works for muscle size, but if your goal is strength development you'll want to read today's Breaking News post at optimumnutrition.com