What is tempo lifting and why should we incorporate it into our programs?
Tempo lifting is used to maximize strength by increasing time under tension.
Slowing down the speed of your reps means that your muscles are spending more time under tension.
Utilizing tempos during different exercises will not only improve your strength, but it will also help improve the quality and control of your movement.
With better control comes reduced risk of injury, and let’s face it, nobody wants to get injured.
During tempo lifts, the weight used is significantly less than a person’s 1 rep max due to the intensity from increased time under tension. This offers better power and the opportunity to perform higher reps.
Additionally, many people find a better understanding of the positions they should be in when performing their exercise.
One of our favorite applications is a Continuous two seconds on the descent that immediately transitions into two seconds of the ascent. This application (as discussed in the video) does not have a pause at the top or a pause at the bottom which increases the perceived level of difficulty. This application is typically performed with around 40 to 50% of your 1RM (one rep maximum).
There are different tempos for different goals. Someone who has plateaued or wants to work on strength and hypertrophy (increase in muscle size) would use the same slow tempo on both their concentric (muscle shortening) and eccentric (muscle lengthening) movements.
Someone who wants to work on their muscle endurance and power would focus more on a slow eccentric tempo with a faster concentric tempo.
Many tempo variations will include a definitive pause at the bottom of the rep. Because of the variations with Tempo lifting, this type of training is best performed working with a personal trainer or coach.
The reason for this is simple…it is very easy to lose your tempo when you are working alone. You’re far more likely to increase your speed the longer you’re under tension.
Working with a coach provides accountability and allows you to keep the intended pace and quality of your reps.
If you’re looking to improve your movement quality and provide a little change into your workout routine, consider incorporating tempo lifting into your program.
It just might change how you feel about using lighter weights.