Understanding the details of resistance training is key for building strength. One important concept we use is tempo. But what is tempo, and why does it matter?
Tempo refers to the speed at which you perform an exercise.
It is typically written with four numbers, each representing a different phase of the movement.
1️⃣ The first number is the eccentric phase - the lowering portion when the muscle lengthens, starting from the top.
2️⃣ The second number is the isometric pause at the bottom of the movement.
3️⃣ The third number is the concentric phase—the raising portion when the muscle shortens.
4️⃣ The fourth number is the isometric pause at the top of the movement.
Here is an example: a Back Squat with a tempo of @4210 means 4 seconds lowering, 2 seconds pause at the bottom, 1 second raising, and no pause at the top.
Incorporating tempo into your training routine offers benefits like:
Addressing Weaknesses
A slower tempo can help strengthen specific movement patterns and improve control over different phases of an exercise.
Controlled Stimulus
Adjusting tempo allows your coach to tailor the workout to your goals, whether it's building muscle, increasing strength, or enhancing movement control.
Increased Challenge
Tempo increases the time under tension, making lighter weights more challenging and adding intensity to your workouts.
Not everything at the gym needs to be fast and heavy to build strength. By incorporating tempo into your workouts, you can boost the effectiveness of your resistance training and hit your fitness goals more effectively.
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