Training tempo

[fluteangel]

I've been hearing a lot about training tempo. What exactly is it and how do you figure out what your tempo on different exercises should be?

[Erik]

It basically refers to the speed of execution of a rep and while I think it's important, it can be over complicated at the same time.

I typically explain it like this:

Control all movements. You'll often see a 'tempo' prescription as part of your programming. Tempo basically refers to the speed of rep execution. The tempo for nearly any type of resistance-training exercise can be broken down into three phases. Using the example of a 301 tempo, the first number refers to the eccentric or yielding portion of the rep, the second number refers to the pause, if any, in the stretched position and the third number refers to the concentric or overcoming portion of the rep (contraction).

To simplify, you always want the exertion portion of a rep to be fast and powerful, without compromising form or involving momentum, etc. Even if it doesn't appear to move fast, it's the attempt to contract hard and move it fast that matters. The eccentric portion should be slower and under control.

All movements should be smooth, controlled and coordinated.

Every inch of every rep counts - rep quality is important. If you're training for physique improvements, you're basically trying to contract muscles under load, not just move weight. Key distinction there.

[stephm2010]

:bump:

Can we talk more about this for some of us newbies making our own plan while we wait. How important is it, and how do we decide which movements to assign which tempo? If that makes sense at all.. Lol

[pavermama]

I do tempo training but it's only because I can't work out any other way!! :shrug: I always have to count a certain way on my reps....for example...when I'm doing a chest press with a barbell, I start out with my lighter weight and do 4 cts. up and 4 counts down....then 2 and 2 with a little heavier wt. Then I go a little heavier and do 1 down, 3 up, then heavier and do 3 counts down and explode 1 rep up. This is NOT what Erik is talking about. This is just me and my anal COD on numbers and counting!! Like only being able to do even numbered reps, no odd numbers!! :ruloco: