TEMPO

TEMPO

If you're bored with your training or just looking for new ideas, try working some tempo work in to your routine.

Tempo means you decide ahead of time how long the rep is going to take. 

Here's an example: Back Squats at 3231 Tempo.

Here's how to intepret it:

The first number is the number of seconds taken on the eccentric part of the lift (the lowering down)

The second number is any pause taken at the bottom.

The third number is the number of seconds taken on the concentric (raising up) portion of the lift.

The fourth number is the number of seconds take before the next eccentric begins.  

So our example of a 3231 squat has us lowering down for 3 seconds, pausing at the bottom for 2 seconds, raising up for 3 seconds and waiting 1 second before going again.  

Tempo work is great for working on form and for spending more time under tension.  Time under tension is one of the factors of muscle growth.

If you've never tried tempo work before give it a shot. Beware though, all that eccentric work can make you sore!