Tempo
Tempo in the gym will make even the easiest exercises seem extremely difficult.
Tempo is usually shown by 4 numbers for example 3110 or 1130.
What does this mean?
Each number is the length of time in seconds you will spend at a specific phase of a lift. The meaning of a number in a certain position varies depending on the lift, as different lifts begin in different phases.
Example of a 3110 Tempo:
Bench press @ 3110 tempo
3 sec (eccentric) - down (negatives)
1 sec pause (not true isometric but close)
1 sec (concentric) – up
0 sec (time btw end of one rep and start of next.
Note – these are target times, amount of resistance and fatigue will affect ability to keep tempo – good way to tell if you need less or more weight.
Example of a 1130 Tempo:
Bicep curl @ 1130
1 sec (concentric) up
1 sec pause (isometric)
3 sec (eccentric) down (negatives)
0 sec (btw reps)
#’s follow the phase order of the movement.
Can be set up other ways as long as a key is with program
Tempos can be done with any amount of time, for instance, 4221 or 3220. The most common are 1130 and 3110.
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Awesome Post Arm. If you
Awesome Post Arm.
If you Work a 3110 tempo for a whole workout, the next day you will feel much more sore than if you worked concentric because its in the negative phase where the muscles fibers legthen therefore doing it slower will allow you to feel the worked muscle group more the next day.
Great post! The majority of
Great post!
The majority of my graduation year I did a 1130 tempo for my arms / shoulders, they were ripped / bigger than I expected by the end of the year.
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thanks guys
thanks guys
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