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Tempo Training

Fitastic September 5, 2013

Tempo is simply defined as the time (in seconds) it takes you to lift and lower a weight. Focusing on and varying the tempo is one of the most effective ways to increase muscle gains in the gym. Tempo is broken down into 4 different numbers that would look like this:Screen Shot 2013-09-05 at 7.22.48 PM

Research shows the positive portion of the rep (The lifting of the weight) Should be done as fast as possible to engage the greatest number of muscle fibers and build speed, strength, and size. It also suggests that just the opposite should be done for the negative, or lowering, phase of a rep.

Try slowing down the eccentric part of every rep. Focusing on controlled rep speed is known as time under tension training; And the benefits are numerous. Making muscles work longer under high tension creates more muscle trauma, leading to greater muscle growth in response. It also poses a challenge to your stability and core strength, and you’re being forced to remain upright with a rigid torso under load. Of course, longer, more tiring sets mean improve conditioning and greater caloric expenditure.

Well there is strong endurance component to tempo training, the effect isn’t the same as just doing more reps. Heavy weights can still be used, and make your muscles work harder during the eccentric contraction is where they gain the most benefit when it comes to adding size to your frame.

Screen Shot 2013-09-05 at 7.20.17 PM

On squats, for instance, perform 3 to 4 sets of 6 to 8 reps taking 3 to 5 seconds to lower your body. Remember, however, to explode upward during each concentric phase.

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