What is tempo?
Tempo refers to the speed of performing a repetition. It takes into account the four phases of all movements:
– Eccentric (lowering: holding the load)
– Isometric Transition 1 (bottom point, static)
– Concentric (lifting: raising the load)
– Isometric Transition 2 (top point, static)
The universal coding of tempo is composed of four numbers, representing the time in seconds for each phase of the movement (as described above). The first number always corresponds to the eccentric phase. Example of an execution tempo: 3-2-1-0
Let’s take two exercises to illustrate this tempo:
– Squat: This movement starts with a descent (eccentric phase), so I begin my tempo with the first number. I descend for 3 seconds, pause for 2 seconds at the bottom, lift in 1 second, and immediately start my second repetition.
– Pull-up: This movement starts with an ascent (concentric phase), so I begin my tempo with the third number. I lift in 1 second, without a static phase at the top, descend in 3 seconds, hold for 2 seconds at the bottom, and then proceed to the next repetition.
Key points to remember : Depending on the exercises, the tempo starts with the first or third number. For pulling movements, the roles of the isometric transitions 1 and 2 are reversed. The first one acts as a « rest » phase.
What are the benefits of tempo?
– Learning an exercise:
Proper execution technique is essential when starting any discipline. Tempo allows you to slow down the movement and maintain control throughout. It is a necessary initiation to master the foundations for long-term progress.
– Stronger mind-muscle connection:
Correctly breaking down each phase of the exercise helps experience the proper sensations and, consequently, build better neuromuscular efficiency (greater voluntary muscle contraction).
– Optimizing muscle gains and performance:
Several mechanisms contribute to gaining muscle mass and strength: mechanical tension, metabolic stress, and muscle damage. By choosing different tempos, we can vary the time under tension of the exercise and influence these factors. This essential work allows for diverse adaptations in the body.
How to incorporate tempo into my training?
When used correctly, tempo is a powerful progression lever. The goal here is to provide you with the keys to choose the right tempo based on your set goal.
To do this, you need to understand the concept of time under tension (TUT) per set, which refers to the total duration of movement execution in a set.
Here’s the calculation in practice:
if you perform 6 repetitions of a Back Squat with a tempo of 3010:
6 x (3 + 0 + 1 + 0 = 4s) = 24s of TUT
The TUT per set depends on the goal (maximal strength, functional hypertrophy, etc.)
Here’s a summary of recommendations:
– Maximal strength:
Number of repetitions: 1-5
TUT per set: <20 seconds
– Functional hypertrophy:
Number of repetitions: 6-8
TUT per set: 20-40 seconds
– Traditional hypertrophy:
Number of repetitions: 9-12
TUT per set: 40-70 seconds
– Endurance strength:
Number of repetitions: 13 and above
TUT per set: 50-120 seconds
Coach’s advice
With the unique « TEMPO » feature of the Timer By Athletid application, you can easily track the tempo of your exercise.
Now, it’s time to put it into practice!
You have all the keys to incorporate this new training parameter that will boost your progress and change your workouts!
