Benefits of Using Tempo in Training 

Defining Tempo 

 Even though tempo is discussed in some literature, it is not widely discussed in certification or academic learning. In the various certifications I have earned, NFPT, NASM, NCSF, USAWLI, etc. NASM is the only one that has even a brief discussion on tempo. With that it discusses 3 digit tempo, illuminating the 4th which would be the hold at the top. During my Master of Science learning, tempo was not part of the curriculum. I did inject it into some of my papers, however. For anyone looking to upgrade their training, tempo could be the key piece. 

Tempo is the duration of a single repetition. In every lift there is an eccentric portion (muscle lengthening), an opportunity for an isometric (a pause), a concentric portion (muscle shortening), and another isometric (a pause). It does not matter what movement is happening, all of these phases are present. Coach Charles Poliquin popularized and brought understanding of the manipulation/utilization of tempo in programming in the 1980-1990’s. He continued to use these methods until his passing. 

 An example of what tempo looks like is 3-1-1-1. This would read as a 3 second eccentric, a 1 second hold in the lengthened position, a 1 second concentric, and a 1 second hold in the shortened position. This is a common tempo prescription I use for new clients or in starting a foundational phase. It shows control over the weight and helps to avoid sloppy reps. However, tempos should vary over progressions and phases. 

 For a coach or client using tempo in their training each phase has its purpose. Without fully understanding the actions in each phase and how to match that with the phase you are in, the benefits of tempo can be lost. Next we'll look at the most common/controversial application of tempo -  eccentrics! 

Eccentric Phase: Considerations 

 The eccentric phase of training, when implemented appropriately, can have several effects on the body. An interesting note is that we are much stronger on the eccentric phase of lifting. Due to this, implements like eccentric hooks were created. Also, consider the implications when using accommodating resistance. It’s often noted that when using accommodating resistance the weight gets heavier as mechanical advantage is gained in the concentric. However, it is also heaviest at the beginning of the eccentric. Some of the benefits are: 

 1: Hypertrophy - The main reason for this is the amount of stress on the muscles as the muscles get longer and longer. Being mindful that appropriate loading is needed. Also, eccentrics are known to have a higher level of damage to the muscle tissue. With appropriate recovery this leads to improvement in the muscle tissue to prepare for the next bout. 

 2: Tendon/Ligament rehab - the amount of tension on the tendons and ligaments at the end ranges creates a feedback loop. Similar to the hypertrophy recovery from the damage, the feedback from tension on the soft tissue is to “fortify” to handle the next session of loading.  

3: Improvement in force absorption - In Cal Dietz & Ben Peterson’s book Triphasic Training they describe in detail how eccentric training can help train the golgi tendon and muscle spindles. These structures are limiting factors on force production due to their responsibilities of shutting the muscle down when tension gets too high. When trained appropriately, eccentric training can help to increase the tolerance of tension these structures will take before shutting the muscle down. 

 The most common issues I see with eccentric training are when to implement and how to progress them. Consider your training age. If you have been training for less than a year, eccentrics above 3 seconds may not be appropriate. Also, consider your level of strength. If you are very strong and have never used eccentric, easing into them would be best. If you use 75-80% of your 1RM and hit an 8 second eccentric workout, you’ll be out with DOMS for longer than necessary. Also, if you're not very strong, you may not be able to load the bar with enough weight to have a significant physiological effect. Lastly, if you are implementing eccentrics in your training they should not be in every phase of training. Typically phases last from 4-8 weeks. Eccentrics should vary throughout the phase and progressed towards your main goals. 

Isometrics:  Affecting strength at each point

Isometrics are extremely common in strength training programs. These can be pauses at any point in the range of motion. Most of the time when a pause is indicated in a tempo prescription it is at the top & bottom. However, this is not standard. The example given above for 3-1-1-1  has two pauses top & bottom. It is common to avoid pauses at the bottom. This is often a disadvantage, and is noted that if you pause at the bottom it limits the explosive nature of the lift. When lifting for strength and heavy weights, pausing at the bottom limits the stretch reflex response and is not efficient at firing the nervous system. 

 There are some benefits of pausing at the bottom; pausing at the bottom, in a disadvantaged position, increases the stress on the tissue. This can help improve hypertrophy gains. When in a disadvantaged position, the muscles have to work harder to exit the position. It can be a helpful tool learning how to grind through reps, without using maximal weight. Lastly, if you pause long enough the stretch shortening cycle (SSC) could dissipate completely. In theory if it does dissipate completely, and you're forced to grind through the rep, this could help form another level of strength. That “level” of strength is the ability to still be explosive or display force, without the benefit of the “bounce” (SSC) out of the hole. 

 This is not intended to be the only way that you train. Or how you should train to be as strong as possible. What it does mean, is strategically placing it in your periodized yearly plan will be advantageous to you. 

 When most people think of isometrics, they think of pressing against an immovable object, or pressing off of pins from a dead stop. These are also great ways to improve strength. However, likely not as much hypertrophy. Pressing against an immovable object will help to increase neural firing, meaning more muscle recruitment in the range. It will also increase the strength at that point of the range of motion and multiple degrees above and below that point. 

 Last point:  pausing at the advantageous position. An example of this would be the top of a squat, where your joints are stacked. Most opinions are that this is really just a break, a position for you to take a breath or two before the next rep. However, if you observe some very strong strength athletes, they will often use lock out pauses. The claim is that this helps to improve the last portion of the range of motion for that lift. If this is really a break position, then what would be the benefit? The theory is that pausing at the top of the lift actually increases the amount of neural firing. Often you will see strength athletes “overload” the top portion of the lift. This is likely the most effective way to build strength, using the pause at the top. However, pauses at the top portion can have their place, while using 80-90% 1RM. 

Concentric Phase: Benefits of slow  

For concentric phases of lifting I’ll cut right to the chase, most always this will be 1 second or less. Whether you are looking at transfer to performance, hypertrophy, or metabolic work, a faster concentric is most always used. A faster concentric phase means that a higher level of neural firing will happen. This has the best transfer to sport performance. Practically speaking, there is almost no sport where it is more optimal to move slow. From strength sports like powerlifting and strongman, to collegiate sports, most actions and most winning actions are done “fast”. Or at least with the intent to move fast. In strength sports, or a sport like football when looking at lineman, the intent is to move fast. However, when watching from the outside it looks slow. Thinking about a lifter who is maxing out a squat at 700LB. It may take him longer than 1 second to stand up. But that does not mean he is intentionally taking his time. Internally, he is driving through that weight as fast as possible. Trying his best to generate as much force as possible. 

Does this mean slow eccentrics are not used or do not have a purpose? No. There are some uses for slow eccentrics, granted they are not as popular. One purpose is a learning tool. When performing a slow eccentric, the individual can better identify where they are in space. It is more common to see someone lose form through the concentric phase of lifting than it is to see form break down in the eccentric phase. Therefore, when performing slow concentrics, paying attention to every detail of where your body is in space is much easier. 

Another potential benefit of using slow eccentrics is the increase in metabolic work. This means that the muscles are working harder to move through the range of motion, increasing the usage of energy and output of metabolites. The question is, how effective are slow concentrics at increasing metabolic work? In my opinion there are several other options for increasing metabolic work that are superior. However, there is an opportunity for novelty. Much of training can be monotonous, which is something the lifter needs to become accustomed to, and the coach needs to become versatile in programming to help minimize this. 

Grit to Greatness hot take: Use tempo!

 Prior to my learning from my mentor in Buffalo, NY & Coach Poliquin’s literature, I hardly used tempo in training... at least with intention. There may have been periods that prescribed focus on the eccentric, explosiveness on the concentric, or isometrics. With that blind application I was able to see success, in myself and others, by manipulating reps, sets, & exercises. However, hitting plateaus was a common occurrence, and not easily maneuvered. Once I was exposed to the concept of tempo, I can no longer unsee it. It is not the be-all and end-all to each program, but when placed properly can make all the difference. 

Understanding that if you use tempo there are certain targets for physiological effects. For a quick breakdown of time under tension (TUT) per set, 0-20s = relative/absolute strength, 20-40s = functional strength/hypertrophy, 40-60s = Hypertrophy, 60s+ = metabolic. These are general guidelines for tempo prescription, and the individual being programmed for should be kept in mind. 

 With this knowledge, the manipulation in phases of training seems limitless. The key part for a high quality coach is to understand how to implement these ranges in a program and how to progress them forward. Arbitrarily placing a 3-1-1-1 tempo for a rep/set prescription of 3x10, for 4-6 progressions, then what? Understanding what the main goal is and the individual being programmed for, the TUT could be manipulated in either direction. Increased TUT throughout the 4-6 weeks to increase metabolic work, or visa versa decrease TUT, while increasing load, to improve strength. 

 Keeping track of tempos can be difficult. I often have clients, and even myself, forgetting what rep you are on due to counting 4,3,2,1 on each rep. So keep in mind the learning curve for some. Also, when too much tempo is prescribed throughout the workout. If you are going from a front squat with a 5-0-1-2, followed by a leg press with a 4-1-1-1. It may be confusing to track which exercise has which tempo, and count down overload. 

 Finally, if you could not tell, in my opinion tempo training is highly useful. In improvement of strength, hypertrophy, metabolic capacity, etc. It all comes down to the application. If you do not understand tempo training, the application will lack direction and synergism. Therefore, lackluster or no results. For instance, if you are overusing eccentrics and expect to see drastic improvement in max strength, you will be disappointed. Either gain a good understanding, or seek a coach with quality experience and watch the results pour in!