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Cadence of Repetition in Weightlifting
Taken from Variables for Weight Lifting and Exercise © 2001 Anthony Sell - All Rights Reserved
One strategy for weight training is to vary the cadence of the repetition. Effectively, cadence means the amount of time it takes to complete a single repetition. More specifically, this also refers to the amount of time taken, of the count used, to raise and lower the weight.
Effectively, there are two actions in any weight lifting movement, the concentric phase (where the muscle contracts) and the eccentric phase (where the muscle elongates).
In a flat Bench Press, the concentric phase would be the raising of the weight. The eccentric phase would be the lowering of the weight. Now, the cadence used for each phase of the movement can greatly increase or decrease the level of intensity of each repetition. Remember that if the cadence of each repetition increases Intensity, it will lower the number of sets, amount of weight, and/or number of repetitions that can be accomplished.
A balanced focus would be a two second concentric movement with a two second eccentric movement. This is used especially for strength lifting with greater resistance, as it is about the space of one exhalation. To work on an eccentric focus (Negative Lift), the count would be more like two seconds up, four or five seconds down.
Eccentric focus develops greater definition in the muscle, a more lasting strength (between periods of inactivity) and a passive stretch during the movement. The importance of a passive stretch is discussed later. To work on a concentric focus, the count would be two seconds down, four or five seconds up , and would develop greater endurance (during the action).
Cadence is also a term used generally to describe the tempo of a workout. For example, a workout that has less rest between sets and exercises is considered to have a faster cadence than a workout that has longer periods of rest between sets and exercises.
Another important consideration when working with Eccentric focus exercises is that the recovery time will be much greater, as the intensity level is higher.