TEMPO, why is it important for lifting?

workout Sep 25, 2020

Tempo is essentially time under tension for each phase of a repetition.

4 Phases:

Eccentric: lowering the weight, lengthening the muscle
Isometric: pause, muscle is developing tension and contracting, but no joint movement occurs
Concentric: lifting the weight, contraction/shortening of the muscle.
Isometric: pause

A tempo you can start with is 3-0-1-0๐Ÿ‘‰๐Ÿผ 3s tempo for eccentric phase and 1s for the concentric phase.

Here are some practical rules that will work well for most exercises:
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๐ŸŽถ ๐‚๐จ๐ง๐ญ๐ซ๐จ๐ฅ ๐ญ๐ก๐ž ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐จ๐ง ๐ญ๐ก๐ž ๐ž๐œ๐œ๐ž๐ง๐ญ๐ซ๐ข๐œ ๐ฉ๐ก๐š๐ฌ๐ž (๐ฅ๐จ๐ฐ๐ž๐ซ๐ข๐ง๐  ๐ญ๐ก๐ž ๐ฐ๐ž๐ข๐ ๐ก๐ญ)
๐ŸŽถ ๐’๐ช๐ฎ๐ž๐ž๐ณ๐ž/๐ฉ๐š๐ฎ๐ฌ๐ž (๐›๐ซ๐ข๐ž๐Ÿ) ๐๐ฎ๐ซ๐ข๐ง๐  ๐ญ๐ก๐ž ๐ข๐ฌ๐จ๐ฆ๐ž๐ญ๐ซ๐ข๐œ ๐ฉ๐ก๐š๐ฌ๐ž.
๐ŸŽถ ๐†๐จ ๐Ÿ๐š๐ฌ๐ญ๐ž๐ซ ๐จ๐ง ๐ญ๐ก๐ž ๐œ๐จ๐ง๐œ๐ž๐ง๐ญ๐ซ๐ข๐œ (๐ซ๐š๐ข๐ฌ๐ข๐ง๐  ๐ญ๐ก๐ž ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐จ๐ซ ๐œ๐จ๐ง๐ญ๐ซ๐š๐œ๐ญ๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐ฆ๐ฎ๐ฌ๐œ๐ฅ๐ž)

Example: Lunge
• Control your weight as you lower yourself to the ground, 3s (eccentric)
• Pause at the bottom, maintaining control (isometric)
• Explode up back to standing position (concentric)
•Pause at the top

The eccentric phase is really important! Eccentric contractions can withstand greater muscular force, resulting in greater strength gains.

Incorporating intensifiers such as a two second isometric pause or a 3s eccentric phase are a great way to switch up a monotonous training routine as well๐Ÿ’ช๐Ÿป Not to mention intensifiers are a great way to progress the difficulty of home workouts with limited equipment!