'Tempo' is an extremely important part of any program promoting progressive overload. Tempo can assist you in achieving both your body composition goals and strength goals. Have a read below:
- Tempo is usually expressed as a set of four numbers
For example, 3010. Each number in the sequence represents a time in seconds. So 3010 means 3 seconds, 0 seconds, 1 second, 0 seconds.
- The first number is the time in seconds for the eccentric (muscle lengthening) portion of the exercise
For a squat, the eccentric portion occurs when you lower yourself to the ground. During this phase, the prime mover muscles for the squat, being the glutes and the quads, lengthen. If the tempo for the eccentric portion is 3, this means you should take 3 seconds to lower yourself into the squat.
- The second number denotes the time, if any, to pause between the eccentric and concentric portions of the exercise
For example, a tempo of 3110 for a squat indicates that you should take 3 seconds to lower yourself into the squat, then pause at the bottom of the squat for 1 second before completing the rep.
- The third number is the time in seconds for the concentric (muscle shortening) portion of the exercise
For a pull-up, the concentric portion occurs as the back and arm muscles contract to pull you up to the bar. For a tempo of 3010, you should take 1 second to pull yourself up to the bar.
- The fourth number is the time, if any, to pause between the concentric and eccentric portions of the exercise
For a squat tempo of 3110, after pressing up out of the squat (concentric portion), you would move immediately into the eccentric portion, lowering yourself down again, without a pause.
Power training tempo
When undertaking more advanced power training, an “x” is often prescribed as part of the tempo sequence. This simply means to lift as explosively as possible in the denoted phase.
For example, a squat tempo of 30x would mean that you take 3 seconds to lower yourself down into the squat and then immediately, with no pause, press back up as quickly and explosively as possible. You will notice there is no fourth number in the sequence as there is no transition time and we are trying to move the bar as quickly as we can.
Tempo training at ACTV
Hypertrophy programs to build muscle often include tempos such as 3020 with slower eccentric portions and longer muscle time under tension. These tempos promote muscle damage, which in turn promotes muscle growth.
To build strength endurance, moderate paced tempos such as 1010 are often used with higher repetition ranges.
For strength training you will see a 1310 tempo, this is otherwise known as a pause. For a squat you would be pausing for three seconds at the bottom of the movement.
