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Tempo training is all about controlling the speed of your reps to get more out of every lift. Every movement has three key parts:

1. The Lift (Concentric Phase): This is when you push or pull the weight—like curling a dumbbell or pressing a barbell overhead.

2. The Hold (Isometric Phase): A brief pause at the top or bottom of the movement, such as holding a squat at its lowest point.

3. The Lowering (Eccentric Phase): The controlled descent—like lowering a barbell back to your chest in a bench press or bringing a dumbbell back down in a curl.

Why Does Tempo Matter?

Most people focus on lifting heavier weights to get stronger, but tweaking your tempo can be just as powerful—if not more. The key benefit? More time under tension (TUT). The longer your muscles are working during a set, the greater the challenge, which leads to better strength and muscle growth.

Think about a simple bicep curl. If you rush through 10 reps without much control, your muscles aren’t really working as hard as they could be. But if you slow things down—lifting for 1 second, pausing for 1 second, and lowering for 3-4 seconds—you’re forcing your muscles to stay under tension for much longer. Same weight, same reps, but a completely different (and way more effective) workout.

How to Get the Most Out of Tempo Training

If you want bigger, stronger muscles, try slowing down the lowering phase (3-5 seconds). If you're aiming to build raw strength, add a pause at the hardest part of the lift—like holding at the bottom of a squat. And if you’re working on explosiveness, focus on lifting as quickly as possible while still staying in control.

The next time you hit the gym, don’t just chase heavier weights—pay attention to how you lift. A little extra control can make a huge difference in your results.