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Posted by u/squat_and_sip··Hot Take

Tempo curls for biceps, are they actually doing anything?

TL;DR: Are tempo curls worth it for bicep growth, or should I just focus on heavier lifts?

So I've been playing around with tempo curls lately, you know, slowing it down on the way up and down. I see a lot of folks swearing by them for muscle growth, but honestly, im not feeling a big difference in my biceps. Like, am I missing something here?

I usually lift pretty heavy with a focus on progressive overload, so maybe I'm just not wired to appreciate the slower pace. But still, I want to make sure I'm maximizing my time at the gym. Is there a sweet spot for tempo curls that I should be aiming for? Or should I just stick with my classic heavy curls and let the tempo thing go? Just looking for some insights from the community!

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u/notaninfluencer99·

Ngl, tempo curls are kinda overrated if you're already lifting heavy. Like, if I wanted to slow down my workout, I'd just stare at the wall. Do what you enjoy, and if heavy curls are your jam, go for that.

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u/cuttingseason_2024·

Tempo curls can be a solid addition to your routine, but they might not be the holy grail. If you're cutting, I find they really help with muscle control and building the mind-muscle connection, but they can feel less impactful when bulking. It's all about finding what works for you.

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u/just_a_lifter·

i've used tempo curls for a while and noticed they help with endurance in my lifts. But if you're not feeling a difference, you might just prefer going heavy and hitting PRs instead. Maybe throw in a few sets as a burnout at the end of your workout.

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u/strongcoffee17·

Honestly, tempo curls can be hit or miss for some. They're great for hypertrophy if you slow the eccentric phase down, but if you usually lift heavy, that pace might feel frustrating. Have you tried mixing them in with your regular curls? Could be worth a shot.

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u/macrocounter98·

It's great that you're experimenting with tempo curls! I've found they can enhance the contraction and improve aesthetics, but they aren't the main driver for strength gains. If you stick with heavy lifting and combine both approaches, you might find a good balance. Have you calculated your volume and intensity ratios? That could help too.

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u/gearhead_gains·

Not to be a downer, but if you're not feeling anything from tempo curls, it could just be your style. They work on time under tension, which might not suit everyone. Plus, muscle growth can also depend on your overall program. Are you tracking your volume and intensity? That can really make a difference.

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