Tempo question

[Anca]

I try to up either my weights or my reps on every single exercise of every workout. Now that I'm lifting way heavier than before, I find that I have a hard time with the "1" part of the tempo. Instead of 201 or 301 my lifts are more like 202 or 304 as I strive to push the weights up. I KNOW I can get the weight up but it just takes longer (such as on seated military presses, for instance; if I were to do a true 301 tempo, I would have to lower the weight I use and it would seem too easy).
So should I lower the weight used or should I just work on getting the DB/BB up faster as I get stronger? I really would rather do the latter since I've reached some PR's.

[fitmonkey]

Ooooh, good question. I wondered this too from time to time, but alwasy opted for the bigger weight on my heavier sets. On my high rep stuff, I try to do them all to tempo

[Ana]

I"m confused. Isn't the "1" tempo you're referring to above the eccentric part of the movement? why are you lowering so slowly?

I think I may be confused here :scratch:

[fitmonkey]

Maybe I'm confused...

[smuggie]

I"m confused. Isn't the "1" tempo you're referring to above the eccentric part of the movement? why are you lowering so slowly?

I think I may be confused here :scratch:

When reading tempo prescriptions, the first number refers to the eccentric, the second one to the pause at the bottom and the third to the concentric.

[smuggie]

Anca, given that you're working with Erik I'm not sure how to answer your question.

I know that in my case I'll take longer than one second on the concentric portion of some movements when using heavier weights, but that might not be what Erik wants you to do.

[Ana]

When reading tempo prescriptions, the first number refers to the eccentric, the second one to the pause at the bottom and the third to the concentric.

I knew I ws confused. I've been reading it backwards :dry:

[Anca]

Ok now I'm confused too. :scratch: I know I asked Erik this at the start but maybe I got it wrong.
For military presses: the long part of the tempo is supposed to be the lowering part; the short one is pushing the weight up. Is that correct? I have no problem lowering the weight slowly; the problem is, when I push it up, it takes longer than a 1 count because it's heavy. Does that make sense?

[smuggie]

You're reading the tempo prescription correctly.

Eccentric = lowering
Concentric = raising.

[Anca]

You're reading the tempo prescription correctly.

Eccentric = lowering
Concentric = raising.

I'm glad- thank you! So do you think it's bad that I'm taking longer on the concentric part as I've upped my weights?

[smuggie]

I think it's normal to have to take a bit longer once you up your weights. At least it is for me.

But I also think Erik should be answering your question.

Yes, I'm covering my ass on this one. http://img.photobucket.com/albums/v614/montagnu/smiles%20and%20laughter%20smilies/operalol.gif

[Anca]

I think it's normal to have to take a bit longer once you up your weights. At least it is for me.

But I also think Erik should be answering your question.

Yes, I'm covering my ass on this one. http://img.photobucket.com/albums/v614/montagnu/smiles%20and%20laughter%20smilies/operalol.gif


Thanks Mo! ;)

[MichelleS]

I always had problems with tempo.


at least I'm not doing .50.5 :lol:

[Anca]

I have nothing to add- just trying to bring this thread up to the top so Erik can see it and enlighten us. :p:

[Erik]

I try to up either my weights or my reps on every single exercise of every workout. Now that I'm lifting way heavier than before, I find that I have a hard time with the "1" part of the tempo. Instead of 201 or 301 my lifts are more like 202 or 304

Stopping here because ... 304? What? 4 seconds to lift the weight?



as I strive to push the weights up. I KNOW I can get the weight up but it just takes longer (such as on seated military presses, for instance; if I were to do a true 301 tempo, I would have to lower the weight I use and it would seem too easy).
So should I lower the weight used or should I just work on getting the DB/BB up faster as I get stronger? I really would rather do the latter since I've reached some PR's.

The goal is always to 'attempt' to move the weight fast on the concentric. That's not to say it always will move fast of course. When you're at your last rep or so of a set you're likely going to be slowing down your concentric as you fatigue.

BUT, the point is to always TRY to do the contraction fast and powerful.

If you're grinding out every rep slow, lighten the loads and work on exploding through your concentrics.

[Anca]

Thanks, Erik! Yes, it's on those last reps not all the time.