Tempo Training Method

When training in the gym, it is important to realise the value of a certain tempo in a training. It’s not just about what you’re doing, but how you do it. When doing a certain tempo, you can build more muscle, increase strength and improve your technique. Besides that, you can find a weak spot in your movement, adjust your tempo and strengthen that position.

First of all, we need to understand how you read a tempo. A tempo consists out of four digits, each standing for a certain part in the movement. For example the tempo 3-2-1-0

The first digit (3) stands for the eccentric part of the movement. Also known as the lowering movement. Moving down in the squat.
The second digit (2) stands for the pause at the end of the eccentric movement. Also known as the pause. Holding your squat in the bottom position.
The third digit (1) stands for the concentric part of the movement. Also known as the pulling or pushing in a movement. Standing up during the squat.
The fourth digit (0) stands for the pause at the top. The starting position in the squat.

When you perform the exercise and progress througout the repetitions, your muscles are working for a certain time. This is the duration of the set also known as, the Time Under Tension (TUT). The movement in the explenation will take 6 seconds for each rep, so when performing 8 repetitions, this will take 48 seconds. Depending on your goal, you can choose a specifick Time Under Tension.

Controlling the eccentric movement by using a slow tempo, is great for injury prevention. Besides that it let’s you focus on the technique of the movement and making contact with the muscle through the mind muscle connection. Or if you want to master your first pull up. You can start off by jumping up to the bar and slowly lowering yourself in the eccentric motion. Soon you’ll be able to perform your first one!

An isometric hold will increase bloodflow to a certain area of the muscle you are training. This means squeezing the muscle at the end of the concentric position. For example the extended position of a tricep extension.

Upper body

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Lower body