Have you ever completed a program that you thought would deliver amazing results, but it didn’t? Unfortunately, most programs designed for weight loss, mass gaining, or strength are missing a major piece of the results puzzle. It’s a piece that isn’t even tracked with online training tools and most trainers don’t even consider putting it into their programs. Today I am going to give you that piece, so you can start getting better and more consistent results.
First you need to realize that the duration of any given set creates a specific training effect; weight loss, muscle gain, or strength development. With that said, how long does it take for you to complete your set of 8, 12, or 15 reps? You could probably give an approximate time, but results depend on exact times and if you don’t know that exact time then… you may end up gaining weight when you want to lose weight or vice versa.
A simple way to ensure your set times are exact is to start incorporating tempo for every rep. Tempo gives you the speed at which you should perform ever repetition by controlling speed through the four phases of movement.
Use Tempo to:
Control set length matched to your goals.
Facilitate greater weight loss and muscle gaining through hormonal production.
Accentuate strength development.
Accelerate results.
Rehabilitate from or reduce your risk of injury.
Easily bust through plateaus.
Tempo is defined as the speed, in seconds, at which each part of a movement is performed. There are 4 parts to every movement. A tempo example may look like this, 5-1-2-0, where each number represents the duration of time (in seconds) spent in that specific phase of the movement.
Phase 1: Refers to the muscle lengthening phase of the movement, generally referred to as the eccentric action phase. The first number of the tempo represents this phase. Eg. 5 seconds in a 5-1-2-0 tempo.
Phase 2: Refers to the transition phase between phase 1, muscle lengthening phase, and phase 3, the muscle shortening phase. The second number of the tempo represents this phase. Eg. 1 second in a 5-1-2-0 tempo.
Phase 3: Refers to the muscle shortening phase, also known as the concentric action phase. The third number in the tempo represents this phase. Eg. 2 seconds in a 5-1-2-0 tempo.
Phase 4: Refers to the transition phase between the muscle shortening phase and muscle lengthening phase. The fourth number in the tempo represents this phase. Eg. 0 seconds in a 5-1-2-0 tempo.
A 5-1-2-0 Tempo Applied to Exercises
BENCH PRESS
The first number would represent the bar lowering for 5 seconds, then pause at the bottom for 1 second, push the bar up for 2 seconds then no pause at the top, just continue for the desired number of reps.
CHIN
The first number would represent the lowering phase for 5 seconds, with a 1 second pause at the bottom and a 2 second pull, with no rest at the top.
SQUAT
Lower into the squat for 5 seconds, pause at the bottom for 1 second, then push up for 2 seconds, and no pause at the top.
Get the idea?! Get to know your tempos as they will reward you with amazing gains in strength, size and appearance.
How To Make Every Weight Loss and Mass Gaining Rep Count
