We’d have to talk about tempo to get a better understanding of this. Tempo can be manipulated for a desired outcome.
First, let’s define tempo in relation to training.
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DEFINITION OF TEMPO
When programming, tempo is represented as four digits. Here’s an example:
10X0
The first digit (1) represents the eccentric portion of a lift (lowering the weight/negative part of a rep).
The second digit (0) represents the pause at mid-point of the rep.
The third digit (in this case “X”) represents the concentric portion of the lift or positive part of the rep.
The last digit (0) represents the pause at the top of the movement.
At the top of the movement, or at end-range of the concentric aspect of a lift, you can vary the amount of time you “hold” or “squeeze” the contraction. This is known as an isometric contraction i.e muscle doesn’t change length (static contraction).
In the example I gave above 10X0, it would mean 1 sec is spend on the eccentric phase, 0 sec at mid-point (so no pause), X means “explosive” so the concentric phase would be done with explosive speed, and the last 0 means no rest at the top of the movement/no squeezing.
Now, if I wanted someone to isometrically contract the muscle at end range of the concentric phase, I would change from 10X0 to 10X3 for example.
This is where “squeezing” comes into play. In this case, the squeeze (or isometric contraction) would be held for 3sec for all the reps within that set.
What’s the benefit of squeezing?
Greater muscle fiber activation (recruitment of more motor units leading to potential increase in hypertrophy and muscle strength)
Is there any justification for not squeezing?
Yes. If someone has good muscle control and wants to keep the muscle under a loaded isotonic contraction (muscle changing length under load) that is well and good. Observe that there’s no locking of the joints in exercises that involve extension such as leg extensions, bench presses, overhead extensions etc.
To give a general answer to the question in the title of this article, there’s no right or wrong. Rep tempo can always be manipulated to suit the individual or to produce a desired outcome. You can just about squeeze on every single exercise as every rep has an end range. Similarly, you could keep the muscle in isotonic contraction throughout the rep range.
Rep tempo can always be manipulated to suit the individual or to produce a desired outcome.
Lastly, competitive bodybuilders would benefit a lot from squeezing, especially in pre-contest training. It helps produce more definition and trains the muscle to hold a contracted state for a prolonged period, as bodybuilders are required to be able to hold a pose when being compared on stage.
Powerlifters also routinely use this tactic to develop muscular strength at particular phases of a lift.
Squeezing also generally helps with developing muscular control.
How can you improve your fitness results?
The answer is really straightforward. To improve your results, improve your nutrition. Ever heard the saying "you can't out-train a bad diet"? Well, it's true!
I know you can motivate yourself to get through a tough workout but don't let your hard work in the gym go to waste.
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