Does your workout plan have tempo? It should! Here's why and how
Tempo is one the most important training variable you can manipulate! It helps you control and dictate TUT (time under tension), giving you control over yet another aspect of your training. Who doesn't want that!
Not all reps are created equal. Having a Tempo to each exercise will:
• Promote fat loss
• Increase strength
• Increase lean muscle
• Break through plateaus
• Improve mind muscle connection
So how does it work? Here is a principle to keep in mind:
Tempo changes with the exercise purpose. Or stated differently:
Intent change = Tempo change
Let's put that in to a real life example. A squat. You lower for 4 seconds and immediately (0 seconds) go back up in 2 seconds. Then immediately (0 seconds) repeat the rep by going back down. The work is in the down and up part (4, 2). There isn't much work being done at the bottom. Even less at the top when you are standing.
However, now let's change the intent. Let's say you want to learn how to handle the weight at the very bottom of the squat. You want to have the correct posture out of the hole. To be able to use the right muscles in the legs (not the low back) when coming up. In this case there is a benefit to programming a longer pause at the bottom. So now your Tempo would be something like 3 3 1 0. You changed the intent and so the tempo changes.
Tempo is a powerful tool in your programming toolbox. Use it well and you will reap the benefits.