TEMPO TRAINING
The idea is that this forces your muscles to work harder and optimizes muscular strength, endurance, and growth.
Exercises that use the TUT method include weightlifting and bodyweight training. In TUT workouts, you slow down the movements of each repetition and spend more time on the difficult phase of the exercise. By slowing down the movement, the muscle is held under tension for a longer period, which may yield better results.
Essentially, 'tempo' in weight training refers to the speed that you lift the weight (the concentric phase of movement) and how quickly you lower the weight (the eccentric phase of movement).
What is tempo training?
3-0-1-0.
The first number (3) is the eccentric, or lowering, component of the lift.
The second number (0) denotes any pause at the midpoint.
The third number (1) is the concentric, or lifting, component.
Finally, the fourth number (0) denotes any pause at the top.
A 3010 tempo makes perfect sense on lifts that start with an eccentric, or lowering phase, like a squat or bench press. You lower the bar for 3 seconds, there’s no pause at the midpoint, and then you return to the starting position. Reset and go again.
However, people get confused with exercises that start with the concentric portion of the lift such as chin ups and barbell curls. Just remember the first number is ALWAYS the eccentric (lowering) and the third number is ALWAYS the concentric (lifting) phase and you'll be sweet.
WHY USE TEMPO TRAINING?
👉🏽 Improved body awareness
👉🏽 Improved control of liftS
👉🏽 Improved stability
👉🏽 Development of tissue strength
👉🏽 Less stress on tendons