Thoughts on Implementing Tempos Into Training Programs
Jason Tremblay, PFT Certificate
Implementing tempos into training programs is a semi controversial issue in the fitness industry. All trainers seem to fall into one of three bases of opinion. Those that are unaware, those that dislike using tempos because the greater the intensity of 1RM the slower the lift will be, and those that swear by using tempos. I love using tempos in training programs and here are two reasons why:
1. It allows you to add more time under tension to a set. In a study completed by Burd et al at McMaster University researches sought out to determine if increased TUT (time under tension) on leg extensions resulted in increased synthesis of specific muscle protein fractions or phosphorylation of anabolic signaling proteins. Eight men performed three sets of unilateral leg extensions, the tempo-training group used a 606 tempo while the controlled group used a 101 tempo, and both groups took sets to failure. Needle biopsies taken from Vastus Lateralis were obtained 6, 24 and 30 hours post exercise. Mitochondrial and sarcoplasmic protein synthesis were elevated 114% and 77% in the tempo training group 6 hours after training. Mitochondrial protein synthesis rates were elevated in the tempo training group by 175% as compared to the controlled group 126% 24 – 30 hours after training. This data concludes that greater time under tension leads to increased rates of myofibriliar and sarcoplasmic protein synthesis.
2. Utilizing tempos in training programs allows for different muscle actions to be trained at specific parts of the range of motion. For example the sticking point of the Bench Press is the phase of the movement where the triceps begin to take over the movement. This typically happens 5 – 10 inches off of the chest in the concentric phase. Typically powerlifters train the lockout by using chains, boards and floor presses. What gets lost in this conversation is isometric training. Isometric training is joint angle specific, this means that it will only strengthen the range of motion at specific joint angles. So throw in some isometric holds at the sticking point. If you lack stopping power on your squats throw in some isometric holds when you are descending into the hole.
Those that disagree with tempo training are missing the point, manipulating tempos grants trainers the ability to change the training effect of an entire program. You are what you train to be. If you want to be faster then you can implement explosive concentric muscle actions into your program. If you are training for muscle hypertrophy then manipulate tempos to make your sets last longer. In an effort to leave you with some creative new ideas for your training programs here is a table of different tempos and how I would use them.
| Tempo (eccentric – isometric – concentric) | Programming Examples |
| 201 (hypertrophy, strength, endurance) | 20 reps = 60 second set duration |
| 20X (power) | 5 reps submaximal work training bar speed. |
| 101 (endurance) | 30 reps = 60 second set duration |
| 301 (eccentric strength, hypertrophy) | 12 reps = 60 second set duration |
| 606 (hypertrophy via superslow training) | 4 reps = 60 second set duration |
| 30 second negatives (strength via eccentric loading) | 1 rep with 85% 1RM |
| 30 second isometric holds at sticking point | 1 rep with 85% 1RM |
| 412 (hypertrophy) | 8 – 10 reps to failure = ~60 second set duration |
*I wanted to make a point that there are various ways to achieve the same amount of time under tension in a set, 20 reps of 3-second duration results in the same time under tension as 12 reps of 4 second duration. Yet the stimulus varies between hypertrophy and muscular endurance.
So give these tempos a try, make up some new tempos. Use tempo training as a tool to make your programs better. Lastly, if you are stuck in your training and looking for a way to start making gains again; I am happy to announce that I am working for Hunt Fitness and I am taking new clients. You can check out my profile under the articles section of the website here, and you can also follow me on Twitter @TheStrengthGuys
1. Burd et al. (2012) Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. Retrieved April 20th, 2012 from: http://www.ncbi.nlm.nih.gov/pubmed/22106173