What is Tempo Training?
Tempo is also known as time under tension, and it is a very
important aspect of weight training and far too often an aspect that is ignored
in place of lifting as much weight as possible…often to impress others.
When lifting weights, the movement should always be done in
a smooth and controlled manner without the use of momentum. This is vitally
important in the results that you will see with your physique.
So, what exactly is tempo training?
Tempo is completing each rep in a controlled manner to a set
time counted in your head, rather than just completing the rep as quickly as
possible.
There are 4 numbers that make up the tempo of an exercise.
An example is 3:0:1:0
The first number is always the eccentric phase of a lift,
which would be lowering the bar to your chest in a bench press.
Count 3 seconds in your head to lower the bar down. The
second number is if there is a pause at the bottom, which in this case it is 0.
The third number is the concentric phase, which is pressing
the bar from the chest back to top position, so in this case it’s a 1 second
concentric phase.
The fourth number is if there is a pause at the top of the
lift before beginning the next rep.
As you can see by this example 1 rep will take you 8 seconds
which over the course of the set is going to let to enormous time under tension
for the working muscles.
If you can complete 8 repetitions at 8 seconds each, that
will take your working set to over a minute!
If you are looking to increase your lean muscle mass it is
important to put most emphasis on the eccentric phase of each exercise, as this
has been shown to increase the microscopic tears in muscle fibres, which is
required for muscles to grow bigger and stronger.
Because these sets are going to be so long in duration, you
are going to need to select a lighter weight than you would normally do, which
can be ego deflating, but trust me it’s muscle inflating.
But when I say a lighter weight it still needs to feel as
though you couldn’t possibly do another rep by the end of your set.
This style of training should be part of a weight training program;
however, it is important not to let your body adapt to what you are doing. This
means varying the tempo ratios, or even switching up between more traditional
strength training and hypertrophy training.
So, next time you’re looking to change up your training plan
give this a go, and enjoy some of the great benefits listed below!
- Improved development of connective tissue
- Improved body awareness and control
- Improved motor control of the lifts
- Improved stability
- Spice up your training
- Increase in lean muscle mass
- Decrease in body fat
If you’re in need of some help with your training or
nutrition, get in touch with me at:
or on the socials
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