Tempo training can be defined as the speed of a repetition. In other words, the time it takes you to perform one repetition at various points of the movement. For example, tempo is usually defined with the use of 4 numbers (it varies with coaches and trainers as some use 3). These numbers help the lifter have a better understanding of how slow or fast he or she should work during a repetition.

The four components are:

1. the eccentric phase (the lengthening or stretch of a muscle),

2. the pause at the midpoint of the lift, or the pause between the eccentric and concentric phases,

3. the concentric phase (the shortening or contraction of a muscle),

4. and the pause at the end of the movement, or the pause between the concentric and eccentric phases.

Each component’s unit of measure is in seconds and can be seen written as 3–0–1–0 or 3010. These specific numbers are a great way to build basic body control and awareness.

With a tempo of 3–1–1–0, this means we would take 3 seconds to perform the eccentric phase, pause for 1 second at the midpoint of the lift, 1 second to perform the concentric phase, and pause for 0 seconds at the end of the repetition.

To help you better understand the components of the lift, I thought I’d take a second to explain the two types of phases.

• The Eccentric phase is when the muscle is lengthened during contraction. During the Bicep Curl, this is the phase when the dumbbell is lowered from the shoulder back down to the starting position.

• The Concentric phase can be illustrated as the shortening of a muscle during contraction. During the Bicep Curl, this is the phase when the Bicep muscle contracts to lift the dumbbell from the starting position to the shoulder).

Let’s continue using one of the most common exercise examples — the Dumbbell Bicep Curl.

As you lift the dumbbell from a hanging position to the shoulder, the bicep muscle becomes shortened as it contracts to lift the dumbbell. The heavier the weight, the harder the muscle contracts. As the dumbbell is lowered back to the starting position, the muscle is lengthened and undergoes the eccentric contraction.

For example, a bicep curl exercise with a tempo of 1–0–3–0 or 1030 could be shown as the following.

1. We will lift the dumbbell from start (hanging by your side) to the shoulder within 1 second.

2. Upon reaching the shoulder, we will pause for 0 seconds.

3. We will then lower the dumbbell back to the starting position for 3 seconds.

4. Upon reaching the bottom position, we will pause for 0 seconds before performing the repetition again.

Now, what if we changed the tempo to 3–3–5–2. With a 3–3–5–2 tempo:

1. It should take you 3 seconds to lift the dumbbell from starting position,

2. Pause for 3 seconds at the top,

3. Take 5 seconds to lower the dumbbell back to starting position,

4. And then pause for 2 seconds before performing the movement again.

In doing so, this would mean that the repetition was much longer than the other tempos. This would also mean that the Bicep would spend more time doing work over the course of the workout when looking at the time in addition to how many sets & repetitions are to be performed.

Pretty cool, right? 🤓👍

Without tempo training, most individuals opt for a self-selected speed. For many, this self-selected speed is relatively fast. Therefore, with the use of tempo training, we can alter the intensity of the exercise and overall workout while also stressing or honing in on a muscle of interest.

Tempo training is an important concept and I wanted to write this as I had a client recently ask about it. For most of the clients I train, my goal is to keep it as simple as possible. Thus, you’ll not find me or most coaches circling the room yelling tempo numbers. For me, the component I like to focus on more than anything is controlling the eccentric phase.

For example, during the biceps curl, far too many individuals just let the weight fall back to the starting position. It’s very important to take a few seconds to lower the weight in a controlled manner so that the Bicep gets the most bang for its buck. This then helps us increase the muscle’s time under tension (TUT) which we will discuss soon 😉👍.