ABOUT EXERCISE TEMPO

If you watched our reel about tempo on social media, you’ll probably already have the practical understanding of what it is and how to use it. Since you’re here reading this, it’s safe to assume you’re seeking a greater understanding of the topic. Here is just the place to delve more in depth and know more about exercise tempo, how it works and how to use it for yourself.

As mentioned in our video, nearly all movement and exercises have 3 main components:

1. Concentric/Positive/Upward: Overcoming Phase

2. Isometric/Amortization: Hold/Change of Direction

3. Eccentric/Negative/Lowering: Yielding Phase

The intended tempo of a given exercise is expressed numerically to describe the length of time for each portion of a single repetition.

Examples:

1. DB Curl @ 1-0-1, would indicate a 1 second Concentric (curling the weight up), 0 second Isometric (hold at top), and 1 second Eccentric (lowering the db back down).

2. Pull-Up @ 1-2-3, would indicate a 1 second Concentric (pulling up to the bar), 2 second Isometric (holding the top position), and a 3 second Eccentric (lowering yourself back down).

This is important to understand for a variety of reasons.

1. Changing the stimulus and effort of an exercise or workout

2. Changing the target energy system of an exercise or workout

3. Maximizing potential adaptations

4. Reaching muscular failure more efficiently and safely

5. Reaching a challenging stimulus without limited equipment

Short Tempos

Shorter tempos aren't inherently bad, unless repetitions are being shortened and rushed through. That is a surefire way of getting poor results and possibly injured over the longer term. Like everything tempo is contextual. Shortened tempos are perfectly acceptable and even preferred for:

-Beginners just starting out

-Focusing on power or muscular endurance

-Athletic performance training

-Working with sub or maximal weights

-Testing and competition

That being said, nothing has everything and nothing works forever. The human organism MUST provide different stimuli over time for continued change and adaptation. One of these ways is to change the tempos and add greater Time Under Tension. If you are only used to a 1-0-1 sort of tempo in your training, this is an incredibly effective and simple strategy to make continued progress.

Long Tempos

Now, longer tempos only work with in a given range. Research has confirmed and validated that there's little to no change in benefit beyond 3-5 eccentrics, and ETF only uses isometrics for extremely specific circumstances and exercises. So no need to go crazy with 15 second eccentrics. You're just wasting energy, using too light of resistance for any progress, and not going to get any extra benefit. Some reasons you may consider adjusting for longer tempo:

-Improving mind-muscle connection

-Improving form and movement patterns

-Increasing difficulty without the need for more weight

-Increased TUT for stimulating hypertrophy (muscle growth)

Try This

If you have been exercising without much thought put into this topic, try making some progressive adjustments. For the first week of all of your exercises, try a 1-1-1 tempo for all of your repetitions. If you are unable to do this, the weight may too heavy to be working with. Use a light enough weight to use full range of motion at this tempo. On the second week, adjust to a 1-1-2 tempo on all of your exercises. Then by the third week, attempt a 1-2-3 tempo with your exercises and repetitions. This simple adjustment can provoke a wildly different experience to your training!