“Tempo training in weight lifting essentially refers to the speed you are lifting the weight up and down with each repetition. There are three parts to the movement the lift, the hold and the lowering phase. The speed of the lift (the concentric phase of the movement) the hold (Isometric phase) and the speed at which you lower the weight (the eccentric phase).

 Why Should You Follow A Tempo?

The most well know way to progress is to add weight but you can fast track your results by adding a tempo. The real benefit of following a tempo is so your muscles are under tension for a longer period of time.

For example, say your doing a seated bicep curl either on a machine or with a dumbbell doesn't really matter right now, and you do 10 reps in quick succession, you haven't placed much stress or any at all through your biceps. However, if you do the same 10 reps with the same weight but you lift the weight up for 1 second, hold for 1 second and lower for 3-4 seconds, now you've placed a lot of tension through your muscles as it's taken longer to complete.

Same weight, same reps different results. If your in the gym start applying this to each workout you do, similarly if you're new to weights or just stuck in rut start applying this method and you'll see much better improvements in your strength, control and physique.