When it comes to strength training, many people tend to focus primarily on the basics like the weight they lift, the number of sets and reps they complete, and the exercises they incorporate into their routines. However, there’s one often-overlooked aspect that can truly elevate your training results: tempo.
As a personal trainer in Edmonton, I’ve seen firsthand how adjusting the speed of your lifts—what’s known as tempo training—can dramatically improve your outcomes. Tempo training isn’t just about slowing down your movements; it involves deliberately controlling the speed at which you perform each part of an exercise, allowing you to target specific goals more effectively.
What Is Tempo in Strength Training?
Tempo refers to the speed at which you perform each phase of an exercise. It’s usually represented by a four-number sequence (e.g., 3/1/2), with each number corresponding to the time (in seconds) spent on:
- Eccentric phase – Lowering the weight.
- Pause – The brief hold at the bottom of the movement.
- Concentric phase – Lifting the weight.
For example, in a bench press with a tempo of 3/1/2, you would lower the weight for 3 seconds, hold at the bottom for 1 second, and press the weight up for 2 seconds.
Why Tempo Training Matters
Scientific studies show that adjusting the tempo of your lifts can influence a variety of physiological responses, such as muscle activation, hormone release, and metabolic demands. A slower tempo generally increases the time your muscles spend under tension, which can promote muscle growth. On the other hand, faster tempos are more likely to help develop power and explosiveness.
A study conducted by Wilk et al. (2018) highlighted how slower tempos reduce the number of reps you can perform but also increase overall time under tension, which can be beneficial for different training goals, even when using the same weights.
Different Tempo Styles and Their Benefits
Slow Eccentric Tempo (e.g., 4/0/1)
Focusing on a slow eccentric phase, where the weight is lowered slowly, offers several key benefits:
- Enhanced Muscle Damage and Growth: Slower eccentric movements can cause more muscle fiber damage, which, during recovery, can lead to greater muscle growth.
- Improved Strength in Weak Spots: Slow eccentric phases require you to control the weight during your weakest range of motion, helping you strengthen these critical points.
- Better Mind-Muscle Connection: A slow eccentric phase allows for better focus on the muscles being worked, improving neurological recruitment.
Fast Concentric Tempo (e.g., 2/0/X)
An explosive concentric phase—where the focus is on speed—provides different advantages:
- Increased Power Development: Fast concentric movements engage fast-twitch muscle fibers, which are essential for building power and explosiveness.
- Improved Neural Efficiency: Explosive movements train the nervous system to recruit muscle fibers more efficiently, boosting overall strength without necessarily adding muscle mass.
- Better Strength Transfer to Sports: Athletes, in particular, benefit from explosive tempos, as these movements more closely mimic the demands of many sports.
Extended Pauses (e.g., 2/3/2)
Incorporating pauses into your movements, either at the bottom or top of an exercise, offers several advantages:
- Eliminates Momentum: Pauses prevent the use of momentum, forcing your muscles to generate force from challenging positions.
- Increases Stability Demands: Longer pauses challenge your ability to maintain proper form and stability during the lift.
- Improves Technical Skill: Pauses allow you to assess and refine your form, particularly in more complex movements.
How to Use Tempo Training Effectively
For Muscle Growth
To promote hypertrophy, or muscle growth, research suggests slower tempos with moderate weights. For example, a tempo like 4/0/2, where you lower the weight slowly, hold at the bottom for a moment, and then lift the weight with moderate speed, can increase time under tension, leading to greater muscle growth.
For Strength Development
For those looking to maximize strength, a controlled but not overly slow tempo is best. A tempo like 3/0/X, where you control the eccentric phase and explode upward, optimizes strength gains by focusing on power during the concentric phase.
For Athletic Performance
Athletes need a balance of strength and explosiveness. A tempo like 2/0/X (moderately controlled eccentric, explosive concentric) works well for developing power. This type of training mimics the fast, explosive movements required in sports.
Tips for Incorporating Tempo Training into Your Routine
- Assess Your Training Level: Before adding tempo training, evaluate your current fitness level, goals, and any limitations. If you’re new to strength training, it’s important to master basic movements before manipulating tempo.
- Select the Right Tempo for Your Goals: Choose tempos that align with your specific training objectives, whether that’s muscle growth, strength, or power. Be mindful that tempo training can increase the difficulty of exercises, so you may need to adjust the weights accordingly.
- Start with Compound Movements: Begin tempo training with large, compound exercises like squats, deadlifts, and bench presses, as these movements offer the most benefit from tempo manipulation.
- Track Your Progress: Keep a record of the tempos you’re using, the weights lifted, the reps completed, and how you feel during and after workouts. This will help you determine which tempos are most effective for you.
Common Tempo Training Mistakes to Avoid
- Using Too Much Weight: Many people try to use their regular weights when first starting with tempo training, but this can compromise form. Instead, reduce the weight by 10-20% and gradually increase as you adjust.
- Inconsistent Timing: Without a consistent approach to timing, tempos can become irregular, leading to ineffective training. Use a metronome app or enlist the help of a trainer to ensure you’re sticking to the desired tempo.
- Exclusively Using Slow Tempos: While slow tempos are beneficial, they shouldn’t be the only type you use. Incorporate a variety of tempos to develop different physical qualities like power and endurance.
- Neglecting Recovery: Tempo training, particularly slow eccentric movements, can increase muscle damage. Be sure to schedule enough recovery time between tempo sessions and support recovery with proper nutrition and sleep.
Building Your Tempo-Based Training Program
A well-structured training program should vary tempos throughout different phases. Here’s an example of how you might structure a 12-week program:
Weeks 1-4 (Foundation Phase): Focus on mastering technique with moderate loads using tempos like 3/1/2.
Weeks 5-8 (Hypertrophy Phase): Increase time under tension for muscle growth, incorporating tempos like 4/0/2.
Weeks 9-12 (Power Phase): Shift to more explosive tempos, such as 2/0/X, for developing strength and power.
Conclusion: The Tempo Advantage
Tempo training is an often-underutilized yet highly effective tool for achieving better results in strength training. By controlling the speed of your movements, you can target specific fitness goals, enhance your overall performance, and prevent plateaus. Whether you’re aiming for muscle growth, increased strength, or athletic power, tempo training can significantly boost the efficiency and effectiveness of your workouts. The key to success is consistency and carefully selecting the right tempo for your goals.
Start incorporating tempo training into your routine and watch your results improve.
