The Power of Tempo in Training: Maximising Your Gains

In the world of fitness, where technique and strategy build the greatest results, there's one often-overlooked aspect that can make a significant difference in your training outcomes: TEMPO.Understanding and implementing tempo in your workouts can be the key to unlocking new levels of strength, muscle growth, and overall fitness.This blog will delve into what tempo is, why it matters, and how you can use it to unlock hidden results you never knew you could hit.What is Tempo?Tempo refers to the speed at which you perform each phase of a lift or exercise. It is typically expressed as a four-digit number (e.g., 3010) that represents the duration (in seconds) of the following phases of a movement:1. Eccentric (lowering) phase: The phase where the muscle lengthens under tension.2. Pause at the bottom: A brief stop after the eccentric phase, before beginning the concentric phase.3. Concentric (lifting) phase: The phase where the muscle shortens under tension.4. Pause at the top: A brief stop after the concentric phase, before beginning the next repetition.For example, a tempo of 3010 for a squat means:* 3 seconds lowering the weight (eccentric)* 0 seconds pause at the bottom* 1 second lifting the weight (concentric)* 0 seconds pause at the topWhy Tempo Matters So Much To Your Results…1. Unlock New Growth In Muscle SizeTempo training can significantly impact muscle hypertrophy by increasing time under tension (TUT). By controlling the speed of your movements, you can prolong the TUT, thereby creating more mechanical stress on the muscle fibres, which is a key driver of muscle growth.2. Improved Technique and ControlFocusing on tempo encourages better technique and control. Slower, deliberate movements require you to engage stabilising muscles and maintain proper form throughout the exercise, reducing the risk of injury and enhancing neuromuscular coordination.3. Optimised Energy System TrainingDifferent tempos can target various energy systems. For example, longer eccentrics and pauses can primarily tax the anaerobic glycolytic system, while faster tempos can challenge the ATP-PC system. Understanding and manipulating tempo can help you train specific energy systems more effectively.4. Greater Mental FocusImplementing tempo requires mental discipline and focus. Concentrating on each phase of the lift helps you stay present during your workout, improving the mind-muscle connection and overall workout quality. I call this… Barbell Yoga, you do this, and you cannot think of anything else outside the doors of the gym, giving you that restbite from the world!How to use Tempo in Your TrainingStep 1: Goals Dicate EverythingYour training goals will dictate the tempo you should use. For hypertrophy, longer eccentric and isometric phases are beneficial. For strength, you might use quicker concentric phases with controlled eccentrics.Step 2: Start SlowIf you’re new to tempo training, start with a moderate tempo (e.g., 3010) and gradually adjust as you become more comfortable. This will help you develop control and proper technique.Step 3: Integrate Tempo into Your ProgramAdd tempo prescriptions to your workout plan. For example, if you’re doing squats, write down the tempo next to the exercise (e.g., Squats 4x8 @ 4010). This ensures you remain consistent and focused on the tempo throughout your sets.Step 4: Track Your ProgressMonitor how different tempos affect your performance and progress. Keep a training journal to note the tempo used, how it felt, and any changes in strength or muscle growth. This data will help you fine-tune your approach.Sample Tempo-Based WorkoutHere’s a sample workout incorporating tempo to maximise muscle growth and strength:Warm-Up* Dynamic stretches: 5-10 minutes* Light cardio: 5 minutesMain Workout1. Squats (4x8 @ 4010)2. Bench Press (4x6 @ 3110)3. Bent-Over Rows (4x8 @ 3010)4. Shoulder Press (3x10 @ 2011)5. Plank (3x1 minute)Cool-Down* Modified Strongman: 10 minutes circuit of prowler push, medicine ball slams and farmers carryTempo is a powerful tool most people who want results have bever tried it.By understanding and applying the principles of tempo, you can enhance muscle hypertrophy, improve technique, optimise energy system training, and boost mental focus.Start experimenting with tempo in your workouts and experience the difference it can make in achieving your fitness goals.Remember, consistency and attention to detail are key – so take your time, be patient, and enjoy the journey towards a stronger, fitter you.OCFounder- Priority 6 www.p6gym.co.ukHead Coach- The OC MethodAuthor- Build The ChainLife Longer LearnerPS: Keen to get involved, apply for our program here:https://kahunas.io/form/sh5pa7#BuildTheChainReferences* Poliquin, C. (2006). The Poliquin Principles: Successful Methods for Strength and Mass Development.* Chek, P. (2004). How to Eat, Move, and Be Healthy!* Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 20.