Definition
Tempo training involves performing reps at a controlled, specified pace determined by the number of seconds spent in each phase of the lift – eccentric, bottom, and concentric.
Explanation
- Tempos are prescribed like 3-1-2: 3 seconds lowering, 1 second at the bottom, 2 seconds raising back up.
- Slower eccentrics increase time under tension to spur hypertrophy. Explosive concentric tempos build power.
- Use a weight that allows meeting the tempo targets. Tempo training forces you to focus on quality versus quantity of reps.
- Combining tempo manipulation with straight sets, rest-pause, supersets and other techniques provides training variety.
Examples
- Squats with a 4-0-2 tempo focused on a slow eccentric.
- Bench press with a 2-0-1 explosive concentric tempo.
Related Terms
- Time under tension, plyometrics, power training, hypertrophy
Common Questions
- What tempo is best for muscle growth? A 3-1-1 or 4-2-2 tempo provides greater time under tension.
- Is tempo training better than normal reps? Varying tempo is an effective technique but not required every set.
Do Not Confuse With
- Supersets – Tempo training isn’t directly related to supersets, which focus on exercise pairing.
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