Tempo Training Progression Shared
@quatermain32 shared tempo training techniques using 1 second up, 2 second hold, and 4 second down movements to progress from 20kg to 63kg added weight for 3 reps. The method emphasizes controlled movement for strength gains.
- The numbers in tempo training correspond to different phases of the lift; the "4 second down" portion is the eccentric phase, where the muscle lengthens under load. The "1 second up" is the concentric phase (muscle shortening), and the "2 second hold" is an isometric pause. - This method is a form of progressive overload, a principle where muscle growth is stimulated by gradually increasing the stress placed on them over time. Other ways to achieve progressive overload include increasing weight, repetitions, or workout frequency. - A primary benefit of this technique is increased "Time Under Tension" (TUT), which is a key factor in stimulating muscle hypertrophy (growth). Slowing down movements can increase TUT and the effectiveness of each repetition. - The user @quatermain32 is Alan Thrall, a Marine Corps veteran and owner of the Untamed Strength gym in Sacramento, California. He is also a competitive powerlifter and strongman. - Emphasizing controlled movements can improve lifting technique, body awareness, and motor control, which helps to reduce the risk of injury. - Tempo training can be an effective tool for overcoming specific weak points in a lift, such as a lack of strength at the bottom of a squat. - By focusing on controlled speed rather than just lifting heavy weight, individuals can achieve significant strength and muscle adaptations while using lighter loads, which can be beneficial for managing joint pain or during recovery.
