WHAT IS A TRAINING TEMPO?

Tempo refers to how quickly you lift the weight for each repetition of an exercise.

Tempo lifts are typically given in a four-numbered sequence.

Each exercise will have its own tempo guide which is made up of four numbers. This includes the eccentric (muscle lengthening under tension), contraction (muscle shortening under tension), and the pause between each of these contraction types.

What does 3010 mean?

Using a Bench Press with a 3010 tempo as an example:

3 – seconds to lower the barbell to your chest (eccentric phase)

0 – second pause with the weight resting on your chest (first pause phase)

1 – second raising the weight to start position (concentric phase)

0 – second rest before starting the next repetition (second pause phase)

Using a Barbell Squat with a 4-2-X-1 tempo as an example:

Take away:
Lifting tempo is something that most people don’t even consider when performing resistance exercises. Understanding how to implement tempo into your training regime can make a significant difference to your overall strength and hypertrophic response.