What is Tempo?
- Definition: Tempo refers to the speed at which you perform each phase of an exercise.
- Format: It is typically written as a series of four numbers (e.g., 3-1-2-0), each representing a different phase of the movement.
How to Apply Tempo:
- Eccentric Phase (Lowering): The first number indicates the time spent lowering the weight or your body in a controlled manner.
- Bottom Position (Pause): The second number represents the pause at the bottom position (if applicable).
- Concentric Phase (Lifting): The third number denotes the time taken to lift the weight or move your body back to the starting position.
- Top Position (Pause): The fourth number indicates any pause at the top position (if applicable).
Example – Assisted Banded Pull-Ups with Tempo:
- Execution: Attach a resistance band to the pull-up bar and secure it around one knee or foot.
- Grip: Grip the bar with hands shoulder-width apart.
- Starting Position: Hang from the bar with arms fully extended.
- Tempo (Example: 3-1-2-0):
- Pull-Up: Lower yourself for 3 seconds, pause for 1 second at the bottom, pull up for 2 seconds, and pause momentarily at the top before lowering again.
Benefits of Tempo:
- Muscle Engagement: Slower tempos increase time under tension, enhancing muscle growth and strength.
- Control: Helps maintain proper form and technique throughout the exercise.
- Variety: Allows for different training adaptations and challenges.
Conclusion:
- Experiment: Try different tempos to find what works best for your goals and fitness level.
- Progression: Adjust tempo as you advance to continue challenging yourself effectively.