Often time’s people confuse momentum with resistance training. Momentum is the strength or force gained by a motion where as resistance training refers to consciously controlling a weight using a muscle contraction.
Moving weights up and down with no purpose is close to point less because momentum is doing the work - not the intended muscles. Whether you are training for stabilization, strength or power, you muscle actively contract the intended muscle (s) and resist the weight. The following is an recommended tempo spectrum;
• Stabilization - slow: 4 seconds eccentric (with gravity)/2 seconds isometric (pause)/1 second concentric (against gravity)
• Strength - moderate: 2 seconds eccentric (with gravity)/0 seconds isometric (pause)/ 2 seconds concentric (against gravity)
• Power Training - explosive: Reps are as quick as possible. This type of advanced training still must resist the weight!
Pay close attention to whether you are working your muscle or just going through motions. Then, make sure to match the tempo with your training goals.
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