Using tempo in strength training can target specific results in a program and use it to work a person's position, mechanics, movement progression, metabolism, control and absolute strength.

Essentially, tempo and the way it is prescribed represents how long the muscle or group of muscles is under load or tension. Manipulating tempo can change the complete intent of the training program.

Firstly I will explain the different types of muscle contractions so you can understand where and why we would use tempo during certain contractions.

Isometric

Is an application of force to a muscle in which the joint angle and muscle length do not change during contraction. For example: the top position of a chinup, or the holding of a plank.

Eccentric

A contraction where the muscle elongates while under tension due to opposing force being greater than the force generated by the muscle. This will always be when you are moving your body or limbs towards gravity. For example: the lowering portion of a chinup.

Concentric

A type of muscle contraction in which the muscle shortens while generating force greater than the external load. This will always be when you are moving your body or limbs away from gravity. For example: pulling up into the chinup.

Now that we understand the definitions of the various contractions let’s take a look at the how to write a "tempo".

Tempo should always be written as a 4 digit prescription like the example below.

Example: 3112

You may be scratching your head at what exactly that means.

But let’s break it down:

• The first number represents the Eccentric

• The second number represents the Isometric Bottom

• The third number represents the Concentric

• The last number represents the Isometric Top

In the example of "3112" for a chinup, this would mean:

From the top of the chinup position, lowering down towards a straight arm hanging position over 3 seconds
Holding the hanging position of the chinup for 1 second
Pulling up towards the top of the chinup over 1 second
Holding the top position of the chinup for 2 seconds

The way amount of time spent in each position often changes the intention of the movement.

Here are four main categories of intent that change depending on the tempo.

Position/Mechanics

By slowing down the movement, you are forcing the person to develop an awareness of what the body is doing and should be doing in each muscle contraction or even one specific muscle contraction within the piece.

Metabolic

If you increase the total amount of time under tension, you increase the amount of work required, which in turn increases the metabolic demand of the actual contraction.

Progression

You can keep the tempo the same for the movement and gradually decrease the amount of time under tension in the sets to force progression and advancement.

Control

Tempo requires that you utilise every muscle in order to meet the demands of the Tempo. This is often great to make sure you develop a whole range of motion without skipping or moving fast through the areas that you body may be weak in.

Now that you have more understanding of tempo, you can see why it’s an important part of building your strength!