Training Science - Lifting Tempo

Next up in our training science series we turn the spotlight lifting tempo and how you can manipulate this in your training.Let's have a quick recap from a previous post of what we mean by tempo: Tempo
The tempo of an exercise is usually denoted by four numbers. Each lift can usually be divided into distinct phases. For example, squats with a 4210 tempo:
4 = the eccentric or lowering phase
2 = the pause at the bottom of the range of motion
1 = the concentric or raising phase
0 = the pause at the top of the range of motion. In this case, no pause is taken before transitioning into your next repetition.
Other examples of prescribed lifting tempos:
X = Performing the repetition or phase dynamically
Iso = Isometric. Think pushing or pulling against an immoveable object.

Now we can outline some tempo methods you can use in your own training.

Eccentric Tempo
What is it?
Using a slow tempo, typically 4 seconds, during the lowering phase of the lift. Use a load you can perform the concentric or raising phase of the lift. An example may be push ups with a 4010 tempo.

Why use this method?
Controlling the eccentric phase of the lift will increase the time your muscle is under mechanical tension. Mechanical tension is an important factor in creating positive adaptation and increasing muscle size.

How to incorporate it?
This method is great when you have limited access to external load or equipment. We do not recommend performing all exercises in your session with an emphasis on eccentric tempo but pick two exercises during your next session and use a 4010 tempo.
Check out a video example here.

Reps Iso Reps
What is it?
Perform repetitions using a 1010 tempo, then isometrically hold for a period of time, before performing more repetitions using a 1010 tempo.
Why use this method?
Performing an isometric hold will increase the time your muscle is under mechanical tension. Mechanical tension is an important factor in creating positive adaptation and increasing muscle size.
How to incorporate it?
This is a great method to incorporate for assistance exercises. An example repetition scheme is 6 reps/ 6 second isometric/ 6 reps for DB Lateral Raise.
Check out a video example here.

Iso Reps Iso

What is it?
Perform an isometric hold at a position of maximal tension, followed by repetitions using a 1010 tempo, then repeating the isometric hold.

Why use this method?
Performing an isometric hold will increase the time your muscle is under mechanical tension. Mechanical tension is an important factor in creating positive adaptation and increasing muscle size.

How to incorporate it?
This is a great method to incorporate for assistance exercises. An example repetition scheme is 6 second isometric hold / 10 reps / 6 second isometric hold for Push Ups or Row to Bar.

Iso Dynamic Reps

What is it?
This method is best used for single arm exercises. One arm performs an isometric hold at the position of maximal tension, whilst the other arm performs the exercises using a 1010 tempo.

Why use this method?
Performing an isometric hold will increase the time your muscle is under mechanical tension. Mechanical tension is an important factor in creating positive adaptation and increasing muscle size.

How to incorporate it?
You can use ladder repetition scheme or perform all the repetitions on one side and then the other. An example ladder repetition scheme is 1 to 6. Check out a video examples here: https://youtu.be/GhaxcRZzn5Q An alternate scheme is 10 reps on one side whilst the other arm is working isometrically.
Check out a video example here.  

Click here to find a plan to help you ConquerPerformance!