Strategically training tempo is one of the most underutilized training strategies in the gym 👀

When we say tempo, we don’t mean only training slow, tempo refers to the speed of movement. There are well researched benefits of purposefully training all three contraction types with different speeds over time.

This means over time there are major benefits of training slow, using pauses, and getting twitchy and being explosive.

Not sure what to do for where you are? For coaches this requires a much deeper dive and situational understanding, but to get started here are some simple guidelines:

FIRST HERE IS HOW TO READ TEMPO 👇🏽
Tempo is usually written with 4 numbers like 2-0-2-0 and the numbers coincide with:
👉🏼 eccentric - iso - concentric - iso

BEGINNER || Building a Base
👉🏼 Slow it down 🛑 3-2-1-1
Learning technique and form at slower training speeds initially will not only minimize momentum in your lifts but also give the nervous system time to learn and adapt (motor learning). Adding the isometric in for 1-2 seconds at the bottom range of motion for just a few weeks can also help to strengthen your end range of motion and improve depth/mobility in the exercise.

INTERMEDIATE || Building Muscle
👉🏼 Maintain tension 💪🏽 2-0-1-0
There are multiple mechanisms for hypertrophy and building muscle so although a wide variety of tempos can work - most people are best served by making sure the eccentric is controlled. 2 seconds down helps to minimize the momentum and ensure tension remains on the muscles. Learn to train to failure with weights that allow you to keep these speeds and tight form. Negatives and slow eccentrics can be a strategy but they may not work any better, but just provide some variety or serve as more advanced methods.

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