Do You Focus On The Tempo When Lifting???


You know, when you first started lifting weights it might have been a case of picking the heaviest you can lift and chucking them about, maybe it's still like that now? Do you stick to the same tempo when lifting your weights or do you mix it up? Have you ever heard of the phrase TUT or time under tension? Did you know that you can build muscle effectively by changing how fast or slow you lift your weights and if you put pause reps into your sets? If this is all sounding rather new to you then I suggest you read on to learn how you can include some new methods into your training sessions that may well give you the extra kick you need.

What Is Tempo?

May sound like I am patronising you, but for those of you who don't know this simply means the speed at which you are lifting the weights. We all know that weight training is the best for burning calories and sculpting your body in a way where you can look at yourself and smile. So tempo is important because the speed at which you either push or pull something is going to have a greater impact on your muscles. Think about it, if you are pushing a 40kg weight but counting to three before pressing it, the load on your muscles is much greater than just repping out without a pause.

Different Tempos

There are a variety of different tempos you can perform when looking at shaking up your routine to give yourself a kick up the bum. Something as easy as changing the speed of which you lift something is going to make a big difference to your muscles. It's called TUT training which is also know as time under tension. This is the amount of time you spend with a certain muscle under tension of a certain weight, and yes, it's not pleasant.

Examples Of Tempos 

You can literally explore every avenue of lifting when you change the tempo of how you lift each weight during each set. For instance you might want to control the eccentric phase of a lift which is commonly known as the 'negative'. With this you might want to slow it right down for 1-4 seconds before you perform a concentric repetition. On the other hand you might want to have a quick eccentric (negative) rep and a very slow concentric movement. The tempo is designed to how you see fit, so even an extra second of tension on a muscle group is going to see good results.

Pause Reps

Another good example of a tempo change is to use pause reps whereby you pause at the bottom of each rep before returning to the start position. This engages the muscles and allows them to feel more strain than they normally would, creating a larger impact on the muscle group. Pause reps can be used on a squat, chest press or lateral raise.

If you're wanting a new way to shake up your workouts, this is definitely it. You might need to lighten your weights slightly but get ready to experience a whole new level of training. Enjoy :)

About the Author

Job Role Nutritional and Fitness Advisor Qualifications Premier International Diploma in Personal Training, Nutrition and Sports Massage Therapy Scott has always been active growing up being involved in different sport teams and individual sports such as boxing and Jiu Jitsu. It wasn't until Scott dislocated his left knee during a Jiu Jitsu Competition when he developed a new passion which was going to the gym. Scott studied an International Diploma in Personal Training, Nutrition and Sports Massage Therapy which he has used for over 8 years in the Fitness Industry. Scott has been successful in his field in the UK and in other countries of the world. He has helped many people achieve their goals in Fat Loss, Weight gain, Hypertrophy and other areas of Health and Fitness. Scott is very passionate and is a big motivator who is going to provide you with expert advice and looks forward to helping you with your goals. There is more to see of Scott as he will be competing in Fitness Modelling competitions this year and next so keep a look out for him.
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