Tempo Lifting Guide
Tempo training makes your workouts more effective by adding a set tempo or speed into your exercises to help you build more muscle, improve strength and aid fat loss.
This video explains how to recognize tempo numbers that look like this; 4-3-2-1 and how these tempo numbers controls the speed at which you perform your reps.
4 (Eccentric) lowering / lengthening
3 (Pause) at the bottom
2 (Concentric) lifting / contracting
1 (Pause) at the top
These numbers will always be in seconds and the ordering of then will never change.
Some exercises begin with the concentric number such as chest press, rows, shoulder presses and more.
Other exercises begin with the eccentric number such as lower-body exercises, upper-body pull overs and chest flys.
This video will help you get acquainted with this focused lifting tempo method.