In the context of hypertrophy, the tempo at which you lift can be another variable to play around with.
You can lift at your normal cadence, or the tempo that feels most natural. You can extend the eccentric or negative phase of a movement, and you can do this to a large degree because of how strong eccentric contractions are. Isometrics can be extended, and unshown are extended concentrics. Finally, you could experiment with any variation in between, something crazy like a 6241 tempo.
But, again, in reference to hypertrophy, none really seem to be better than the other in general. In fact, getting well outside of your normal cadence will negatively effect the amount of load that you can use, as well as potentially limiting total motor unit recruitment.
That’s not to say there aren’t benefits outside of hypertrophy training for tempos, because there definitely are. And even still, if you have an athlete looking to put on mass and has never experienced anything outside of their normal cadence, then specific tempo training could be more beneficial.
Overall, don’t worry to much about what tempo is best and focus more on tried and true meathead makers, like appropriate total volume, sleep, and nutrition. - 2 hours ago