The importance of exercise tempo
🤔What is the tempo of the exercises prescribed in your workout?
You don’t know?…Well, you should know and have that information on hand…IT’S ESSENTIAL FOR YOUR RESULTS!
🔉 Strength training is more than just pulling. Or randomly pushing weights!
📈 According to various studies, contraction times close to 60 seconds, with repetitions lasting between 4 and 6 seconds—that is, time in seconds—are ideal for designing hypertrophy workouts. However, we have plenty of ways to vary these stimuli.
Movement tempo
✔ Movement TEMPO as a variable is more important than simply increasing the “weight,” since indiscriminately increasing the load can affect your range of motion and compromise proper exercise execution, and in extreme cases can cause unwanted injuries.
✔ Exercise tempo can be prescribed as 1010, 2020, 3010, etc. For example: 4020—the number 4 indicates the seconds for the eccentric phase, the number 0 indicates the transition between these phases, and the number 2 indicates the seconds in the concentric phase. The fourth number is also a transition phase before the first number.
⁉️ Didn’t understand? It is a bit confusing…
👉 I’ll explain it in very simple terms… for example, with a tempo of 3030 on the leg press, you take 3 seconds to push the platform up… and without pausing, you bring it back down for another three seconds, lowering the platform toward your body… and without stopping, you start again and continue until you complete the prescribed number of repetitions.
Intensity and tempo in your workout
You don’t need very heavy weights to build muscle. That’s a myth, and it needs to be debunked! By using your full range of motion and controlling your tempo, you can achieve great results.
You should always focus on performing complete movements in your workout, because poor exercise form, combined with heavy loads, can cause serious injuries during training. And that’s not what you want, right?
So always keep in mind that weights aren’t the main thing you should focus on during your workout.
Think about your workout as a whole. Use a full range of motion, maintain a controlled exercise tempo, and pay close attention to your form while exercising. Doing only a few repetitions won’t help you much.
This will certainly help you see much better results in less time!
