When it comes to weight training or resistance training of any kind, the speed at which you perform the movement (or tempo) is something to consider for getting the most out of your workout. Hopefully after reading this, you’ll know just when to speed up or slow down according to your goals.
Lifting tempo is usually represented by a four-digit number such as (3220). Each digit represents the duration of one of the four phases of the movement in seconds. The first being the eccentric (lowering/negative) phase, then hold duration. The third being the concentric (lifting/positive) phase, then pause duration.
An example using (3220) tempo for a squatting movement would be as follows. Lower your body down to the bottom of your range for 3 seconds, hold for 2 seconds, raise your body back up to the top for 2 seconds, don’t pause at the top position, then repeat this tempo until your set is complete.
Lower (3 sec duration)
Hold (2 sec duration)
Lift (2 sec duration)
Pause (0 sec duration)
Why would you want to slow down? There are several reasons, but three that stand out. Increase safety, build connective tissue more effectively (tendons and ligaments), and increase your muscle’s time under tension.
Sometimes people have dormant injuries that haven’t happened yet, and by slowing down and making sure each link in the chain of movement is engaged, these weakened or troubled areas can reveal themselves. This can lead to even greater performance or just safer functionality in general.
One such tempo routine is known as the Fives (5550). Try that with your perfect VMO or ATG squats, I dare you. 😊
So, is there a case for speeding up your movements? Sure, if you’re an athlete and you want the most performance possible then you’ll be hitting the gas pedal, but only with the concentric phase. In a squat, that would be the standing up portion, and it will be represented by a ‘1’ or an ‘X’ (3210) or (32X0). A ‘1’ or ‘X’ for a concentric phase just means to perform it as quickly as possible (explosive movement).
Just keep in mind that with increased power and speed, comes decreased safety. So, it had better be worth the risk.
In the end, there’s nothing magical about tempo training, but if used correctly, it can provide dramatic benefits. If you train your body long enough and smartly, you may find that it all just comes naturally and feels like common sense. You should always remain in control of your weights and your body, and how you move them.
For exact tempo prescriptions and explanations for your specific fitness goals, please don’t hesitate to reach out for a personal training consult. I’d be happy to help.
