Resistance training, also known as strength training, is a type of exercise that focuses on using resistance to build and strengthen muscle. It involves lifting weights, using resistance bands, or using your own body weight to create resistance.

While many people understand the benefits of resistance training, such as increasing muscle mass, improving strength and endurance, and promoting weight loss, another crucial aspect of resistance training that is often overlooked is tempo.

Many fitness enthusiasts tend to focus primarily on the amount of weight lifted and the number of repetitions, neglecting the importance of tempo. However, tempo plays a significant role in the effectiveness and safety of resistance training.

In this article, we will explore the significance of tempo in resistance training and how it can improve your workouts.

What is Tempo in Resistance Training?

Tempo essentially refers to the speed at which you perform each repetition of an exercise. It involves four components – the eccentric phase, the isometric phase, the concentric phase, and the rest phase. The eccentric phase, also known as the lowering phase, refers to the lengthening of the muscle as it resists the weight.

The isometric phase is the pause at the bottom of the movement, where there is no change in muscle length. The concentric phase, or the lifting phase, involves shortening the muscle as it lifts the weight. The rest phase is the pause at the top of the movement, where there is no change in muscle length before starting the next repetition.

The tempo of an exercise is usually expressed as a series of three numbers, for example, 2-2-2: two seconds for the eccentric phase, two seconds for the isometric phase, and two seconds for the concentric phase.

This would mean taking a total of six seconds to complete one repetition of the exercise. Tempo can also be described using letters such as X for exploding, F for fast, S for slow, and P for pause. Using the same example, an X-F-S-F tempo would indicate an explosive eccentric phase, a fast isometric phase, a slow concentric phase, and a final fast pause before starting the next repetition.

The Benefits of Tempo in Resistance Training

Tempo is often overlooked as a crucial aspect of resistance training, but it can significantly impact the effectiveness and safety of your workouts. Here are some benefits of incorporating tempo into your resistance training routine:

1. Improved Muscle Tension and Control

Tempo dictates the speed at which you lower and lift weights, which directly affects the tension and control of your muscles. By slowing down the eccentric phase, you increase the time your muscles are under tension, leading to greater muscle fiber recruitment and, ultimately, muscle growth. This controlled tension also allows for better muscle control and coordination, reducing the risk of injury.

2. Increased Time Under Tension

Time under tension, or TUT, refers to the length of time a muscle is engaged during a specific exercise. Incorporating a slower tempo in your resistance training increases TUT, leading to greater muscle growth and strength gains. In contrast, lifting weights too quickly may not give the muscles enough time under tension to be optimally stimulated.

3. Targeting Specific Muscle Fibers

Tempo can also affect which muscle fibers you target during your workouts. For example, a slower eccentric phase can target the type II muscle fibers, which are responsible for explosive movements and muscle size, while a faster concentric phase can target the type I muscle fibers, which are responsible for endurance.

Altering the tempo can help you focus on specific muscle fibers and achieve your desired muscle goals.

4. Increased Mind-Muscle Connection

By performing exercises at a slower tempo, you must be more mindful and engaged in each movement. This increased focus creates a stronger mind-muscle connection, enabling you to recruit better and activate the targeted muscles. The improved mind-muscle connection can lead to more effective muscle contractions and better results.

5. Preventing Plateaus

Many people experience plateaus in their resistance training progress, where their muscles stop growing or getting stronger. Incorporating different tempos into your workouts can help break through these plateaus by providing a variety of stimuli to your muscles. It can also prevent boredom from repetitive routines, keeping your workouts exciting and challenging.

FAQs

Q. Will lifting weights with a slow tempo make me bulk up?

A. No, lifting weights slowly will not automatically bulk you up. Muscle bulk is influenced by various factors, including genetics, nutrition, and training intensity. A slower tempo can help target specific muscle fibers and increase muscle tension, leading to muscle growth. However, muscle growth also requires a caloric surplus and progressive overload.

Q. Is there an ideal tempo for resistance training?

A. The ideal tempo for resistance training may vary based on individual goals and fitness levels. However, a general recommendation is to aim for slower eccentric and faster concentric phases. It is also essential to vary the tempo and not stick to the same one for an extended period to continue challenging your muscles.

Q. Can I use tempo with bodyweight exercises?

A. Yes, tempo can be applied to bodyweight exercises just as easily as it can be applied to weightlifting. You can slow down your push-ups, squats, or lunges to increase muscle tension or add explosive jumps to your bodyweight routine to target type II muscle fibers.

Q. Will a faster tempo help me burn more calories?

A. Exercising faster may cause you to burn more calories during your workout due to the increased intensity and heart rate. However, the number of calories burned also depends on several factors, such as weight, gender, and exercise duration. Therefore, the tempo itself may not significantly impact calorie burn.

Q. Is tempo important for all types of resistance training, such as weightlifting and bodyweight exercises?

A. Yes, tempo is essential for all types of resistance training, whether you are using weights or just your body weight. It allows for better muscle control and tension, targeting specific muscle fibers, and preventing injury, regardless of the type of resistance used.

Conclusion

Tempo is a crucial yet often overlooked component of resistance training. Incorporating different tempos into your workouts can significantly impact muscle growth, strength gains, and injury prevention. It also adds variety and challenge to your routine, preventing plateaus and keeping your muscles engaged.

So, the next time you hit the gym, don’t forget to pay attention to your tempo and reap its benefits.