Tempo Training: Unlocking the Power of Controlled Reps
Table of Contents
Introduction
In the pursuit of maximizing muscle growth and strength, one often-overlooked variable is tempo. Tempo training—focusing on the speed at which you perform each phase of a lift—has recently gained attention for its potential to revolutionize workouts. As part of our Science-Based Workout Series, we’ll break down the concept of tempo training, analyze the supporting science, and provide actionable takeaways to help you take your fitness journey to the next level.
What is Tempo Training?
Tempo training involves controlling the speed of each phase in a lift: the eccentric (lowering), concentric (lifting), and any pause in between. Each phase is assigned a time in seconds, written as a four-digit number (e.g., 3-1-1-0):
Eccentric Phase: Lowering the weight (e.g., 3 seconds).
Pause at the Bottom: Holding the stretched position (e.g., 1 second).
Concentric Phase: Lifting the weight (e.g., 1 second).
Pause at the Top: Holding the contracted position (e.g., 0 seconds).
By slowing down certain phases, you increase time under tension (TUT), which has been shown to be a key driver of muscle hypertrophy and strength.
Why Tempo Training Works
Increased Time Under Tension (TUT): Longer TUT enhances muscle fiber recruitment, particularly in the eccentric phase where muscles are strongest.
Study Reference: Research from the Journal of Strength and Conditioning Research shows that controlled eccentric movements result in greater hypertrophy compared to faster lifts.
Improved Mind-Muscle Connection: Slower reps allow you to focus on the targeted muscles, ensuring proper engagement and form.
Reduced Risk of Injury: By controlling each phase, you eliminate momentum and minimize stress on joints, making exercises safer.
Breaking Plateaus: Tempo variations challenge your body in new ways, helping you push past plateaus in both strength and size.
How to Incorporate Tempo Training
Start with Basic Lifts: Apply tempo to compound movements like squats, bench presses, and deadlifts to build a strong foundation.
Focus on the Eccentric Phase: Spend 3-5 seconds lowering the weight to maximize muscle activation.
Use Moderate Weights: Since tempo increases difficulty, start with lighter weights to maintain control and proper form.
Plan Your Tempo: Incorporate different tempos for different goals:
Hypertrophy: 3-1-1-0 (focus on eccentric control).
Strength: 2-0-1-0 (maintain power without sacrificing TUT).
Endurance: 2-1-2-0 (balance control and volume).
Track Progress: Log your tempo alongside sets, reps, and weights to monitor improvements.
Example Workout with Tempo Training
Back Squat: 4 sets of 6 reps at 3-1-1-0 tempo
Romanian Deadlift: 3 sets of 8 reps at 4-0-1-0 tempo
Bulgarian Split Squat: 3 sets of 10 reps at 3-1-2-0 tempo
Leg Curl: 3 sets of 12 reps at 3-0-2-0 tempo
Upper Body Day
Bench Press: 4 sets of 6 reps at 3-1-1-0 tempo
Pull-Ups: 3 sets of 8 reps at 3-1-2-0 tempo
Dumbbell Shoulder Press: 3 sets of 10 reps at 3-0-1-0 tempo
Barbell Row: 3 sets of 8 reps at 4-0-1-0 tempo
My Approach to Tempo Training
What I personally like to do is experiment with tempo variations across different exercises. For example, I often emphasize the eccentric phase in my compound lifts, focusing on a controlled descent to maximize time under tension. You don’t need to apply tempo training to every movement—choose exercises based on your preferences and what feels most effective during your workouts.So, that’s it for today—thank you so much for reading! Stay tuned for the next installment of our Science-Based Workout Series, where I’ll be sharing more tips and strategies to help you optimize your training, elevate your fitness journey, and become the best version of yourself!
References
1. Time Under Tension and Hypertrophy: Journal of Strength and Conditioning Researchhttps://pubmed.ncbi.nlm.nih.gov/15064596/
2. Eccentric Loading for Muscle Growth: Sports Medicine
https://pubmed.ncbi.nlm.nih.gov/27102172/
3. Benefits of Slow Lifting: ACSM Guidelines
https://pubmed.ncbi.nlm.nih.gov/19204579/
4. Tempo Training for Beginners: Strength and Conditioning Journal
https://pubmed.ncbi.nlm.nih.gov/19204579/