What Is Tempo Training?
A guide on how to apply tempo in training to progress your workouts.
Defining Tempo in Exercising
Tempo refers to the speed at which you should perform your repetitions in an exercise. This communicated either verbally by the coach/trainer in the session or represented by a three-digit formula in case you are following a program online.
Tempo's Three-Digit Formula
The three-digit formula is often written as the following (numbers shown are just an example):
3-2-1
- The first number (3) refers to the lowering portion of the lift which is called eccentric.
- The second number (2) refers to the portion of the lift between the eccentric and concentric action which is usually described as the hold or the pause when communicating verbally. This portion represents the isometric action of the exercise hence why it is described by a pause or a hold.
- The third number (1) refers to the lifting portion of the movement which is called concentric.
- 3 seconds dropping down (eccentric).
- 2 seconds hold at the bottom (isometric hold)
- 1 second going up (concentric).
What about exercises that begin with a concentric action?
For exercises that begin with a concentric action like bicep curl, lat pulldown, lateral raises etc.. we will write the three-digit formula the exact same way with one main difference. Let’s take the same tempo example (3-2-1) for a preacher curl exercise:
- The first number (3) will always represent the eccentric (lowering portion) action.
- The second number (2) in this case will represent the pause or hold at the top position where the biceps are contracted.
- The third number (1) will always represent the concentric (lifting portion) action.
Which Tempo Should I Apply?
Choosing tempo should go hand in hand with the objective of the exercise, the objective of the workout and most importantly the objective of the phase that you’re in. Let’s clarify by giving three different examples.
- Example 1: Person “A” struggles with stability during lifts and needs to improve his/her strength. What tempo should I apply while exercising? Research and several studies show that isometric and eccentric training show dominant results when it comes to building strength. In this case focusing on applying tempo that allows “A” to benefit from these actions. Slow and controlled movement on the lowering portion, holding on the transition portion. Examples: 3-2-1, 5-2-1, 2-5-1 etc…
- Example 2: Person “B” is trying to add muscle mass and is currently in a hypertrophy phase. What tempo would be suitable for this phase? Exercise duration is one of the many practical applications that effects hypetrophy. several studies show significant hypertrophy results for durations between 2 to 6 seconds. Fitting tempo for that range will allow “B” to work in repetition range between 8-12 reps and lift sub-maximal loads with good TUT (time under tension). Examples: 2-2-2, 2-1-2, 1-1-1 etc..
- Example 3: Person “C” is an athlete that is working on increasing his/her power output. What tempo should I apply in this case? While working on increasing power or speed, the focus should be on the concentric action (lifting portion) where “B” perform the lifting portion as fast as possible. This action is indicated by “X” which means explosive and usually is placed on the third digit of the formula. Slow eccentric (lowering portion) can still be applied in this case. Examples: 3-1-X, 1-1-X etc..
