Should you train with a slow rep tempo or maintain more explosive repetitions?

Should you train with a slow rep tempo or maintain more traditional explosive repetitions?

If we look at the research, it doesn’t seem to matter that much [1]. In a 2008 study, the researchers compared a slow 6-second repetition tempo and a more traditional 2-second repetition tempo. Muscle growth was the same between both groups [2].

It seems that as long as you have control over the weights you are lifting, repetition tempo for muscle growth can be mostly determined by preference.

Now, for strength gain, there is an argument to be made for a more explosive rep tempo. As indicated by research, the intent to lift a weight as explosively as possible helps improve strength development [3].

After all, Force = Mass * Acceleration. So accelerating the bar as much as possible improves your potential to lift heavier weights.

📚Scientific References (PMID):
1. 25601394
2. 18978616
3. 24734902