18/07/2022
Tempo reps are a great way to push yourself out of your comfort zone.
A programmed tempo exercise consists of 4 numbers, each referring to the 4 stages of a lift and how long each stage should last.
Example: Squat 3 x 8 @ a tempo of 3-2-0-1
So, the breakdown of this is:
3 seconds lowering of the weight (eccentric phase)
2 second pause at the bottom (1st isometric phase)
0 seconds means exploding out of the lift (concentric phase)
1 second reset at the top (2nd isometric phase)
Benefits
The slowed down movement helps teach the lifter control, allowing them to feel each position and gain a better understanding of the full movement.
Being a slowed down version of a lift, the muscles have increased time under tension, which helps stimulate muscle growth.
Tempo reps are usually performed with much lighter weights than your 1RM. This means they would typically be performed with more rep/volume, which would help increase the lifter's overall work capacity.
They can also help you overcome sticking points in lifts by pausing at the sticking point. E.g. Squats, pausing at the bottom or Deadlifts, pausing at the knee, etc.
And finally, simply adding variety to a workout helps keep the lifter interested and engaged.
