The Role of Tempo in a Muscle Building RoutineIf your goal is pack on some serious muscle mass, then you have to make sure that you are working smart, and not just hard.
The success of you weight training program will depend not only on using the right number of repetitions and weight, but also using the right weight lifting tempo for each exercise. You'll see many people in the gym trying to impress themselves and others with their strength, but they are missing a major opportunity to maximize their muscle gains. Unless you have all the time in the world to get to reach your goals, then you must understand this: Tempo can make or break the success of your routine. Using the right weight lifting tempo will help maximize the results of your weight training program in the following ways:
Ultimately, the combination of these three factors will help you build more muscle faster, so it's important to incorporate the right weight lifting tempo in to your weight training routine.
What is Weight Lifting Tempo?Weight lifting tempo refers to the number of seconds it takes for you to complete the full range of motion of one repetition. It's normally expressed using either three or four numbers, each representing the number of seconds of each segment of movement of a particular resistance exercise. For example, a weight lifting tempo of 4/0/3/0 (7 seconds total) is performed with a count of 4 when lowering the weight, then no pause when you've reached the bottom, followed by a count of 3 as you raise the weight, and finally no pause when you reach the top of the lift. The four phases of each repetition are outlined in detail below: 1. Eccentric Phase - Also know as the "negative" portion of the lift. This is where the weight is being lowered, and there is tension on the muscle while it is being stretched. Hypertrophy training programs typically emphasize a slow and controlled eccentric movement. This phase is very taxing on the muscle fibers, and is what causes the majority o 2. Bottom of movement - This is the end of the eccentric range of motion. Typically you will either hold this position for a second, or immediately lift the weight and begin the next phase. Whether you hold this position or go immediately in to the next phase will depend on whether there is tension on the muscle at this point for the specific muscle group you are targeting. 3. Concentric phase - This phase is also referred to as the "positive" portion of the lift. During this phase, the muscle is contracting while under load. This movement is normally faster than the lowering phase. This phase will take the weight back to the starting position of the exercise. 4. Top or starting point of movement - Once you have returned to the starting position of the lift, you would typically pause for a short period of time, or immediately continue on to your next repetitions. As with the "bottom of movement" phase, whether you pause or immediately continue at this point will depend on whether there is tension on the muscles. *Most of the time people do not pause during phase #2 (the bottom) and phase #4 (the top). Depending on the exercise however, it may be beneficial to pause for two to three seconds at either phase. Of course this will depend on at which point there is tension on the muscle. For example, during a barbell bicep curl, there is no tension at all during phase #2, but plenty of tension during phase #4. This mean that it makes sense to hold the bar at phase #4 for one or two seconds while squeezing your muscle tightly. A barbell chest press is the exact opposite. There is little tension on the muscle during phase #4, but plenty of tension during phase #2. So it would make sense to pause the weight for a second or two at phase #2 to maximize the amount of tension on the muscle. What Weight Lifting Tempo Should I Use?There's no magical weight lifting tempo that will work for every single person, and as with all other aspects of weight training, it's important to experiment and see what your body best responds to. Simply put, your body may respond better to a faster tempo, while your training partner's body may respond better to a slower tempo. That being said, there are a range of tempos for each phase that most experts recommend using for traditional weight training programs. If you are just beginning a traditional bodybuilding program you probably shouldn't stray too far from the following tempo ranges:
Feel free to experiment with different variations of the above tempo ranges, keeping in mind that the ultimate goal of each set is 30 - 70 seconds of time under tension (TUT). If you are not sure which tempo to start with, try either a 4/0/3/0 or a 3/0/2/1 tempo. A common mistake that beginners make is lifting weight too quickly. A tempo that is too fast can make it nearly impossible to lift with correct exercise form, and will involve momentum. Once momentum comes in to play, there will be less tension on the muscle. If you are guilty of this, then it's time to slow down! You are only cheating yourself. Which ever tempo you decide to start with, make sure you put plenty of emphasis on the eccentric phase of each lift. Lowering the weight in a slow and controlled manor will cause the most micro-tears in the muscle fibers, which will help promote tissue growth. Because this phase puts extra strain on the muscle fibers since they are stretching under load, a slow and controlled motion to reduce the risk of a muscle strain or tear. Modify Your Tempo to Avoid PlateausAlthough you might be hesitant to change things after you think you've found that "magical tempo", drastically increasing or decreasing the speed at which you perform each repetition is a great way to shock your muscles avoid plateaus. It will force your body to pay attention, and will adapt to new demands. Simply put, it will keep your body guessing. If you've been using traditional weight lifting tempos and think it's time to shock your muscles, try either a very fast 2/0/1/0 tempo for about 10 repetitions, or and extremely slow 6/0/4/0 tempo for about 7 repetitions. Remember that regardless of the tempo you choose, it's important that you emphasize perfect form during each repetition of each exercises. This can become more challenging especially if you choose a faster tempo. Don't Forget to Breath!Breathing is something that most of us take for granted in our daily lives. Think about it... When was the last time you actually thought about your breathing? Have you ever thought about your breathing? Probably not. This however, has to change the moment you step foot in to the gym and begin training. Breathing and tempo go hand in hand, and it's important that you breath properly for every single repetition you perform.
Here's how it's done; Inhale while lowering the weight, and exhale while lifting the weight. And there you have it. One rep = one breath. Simple enough isn't it? It sure sounds simple enough, but it never ceases to amaze me how many times I see people who mix up the order, or don't even breath at all! Improper breathing techniques can lead to problems like headaches, dizziness and fainting. It's important that you never hold your breath, because along with the symptoms mentioned above, it may also increase your blood pressure substantially and place tremendous strain on the heart and arteries. Perfecting your breathing techniques won't take long, but it is important that you work hard at it until you are sure that they have been mastered. Even when breathing becomes second nature, it's a good idea to step back and analyze your breathing techniques for each exercises to avoid bad habits from forming. What about slow lifting and static contraction weight training methods?The breathing techniques for these forms of training are a little different then traditional exercises. The best method of breathing for these types of exercises would be to keep breathing slowly and steadily for the duration of the exercise. Putting it All TogetherJust like the other elements of your weight training program, lifting tempo plays an important role your overall success. Using the right tempo will maximize the tension on your muscles, and limit the chance of injury ultimately increasing your greater muscle gains. There isn't once magical tempo that works for everyone, so it's important experiment with different tempos and see which one works best for your body. Regardless of the tempo you are using, always perform each repetitions in a slow and controlled fashion. Weight lifting tempo and breathing go hand in hand, and implementing proper breathing techniques should never be overlooked. Make sure you exhale during the lifting phase, and inhale during the lowering phase of each repetition. Lastly, don't be afraid to shock your muscles periodically by drastically increasing or decreasing your lifting tempo. This will through your body off, and is a good way to avoid plateaus.
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f muscle fiber breakdown-a good thing when it comes to muscle growth!
Breathing techniques during weight training are quite straightforward, assuming that you are performing traditional weight training exercises that incorporate an eccentric and concentric phase for each lift. Featured Content - Weight Training
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