Old school in tempo 301

Today, most exercisers lift weights as explosively as possible. They know the benefits of engaging the nervous system and aim to engage the maximum neuromotor units over time.

However, sometimes it can help to switch to the old school and incorporate tempo reps into your training. If you haven't tried such training, you may be surprised at how challenging and productive it can be. It's up to your willingness to try such a workout, to get out of your established routine, to spice up your training, and maybe try a different load to break through the stagnation.

A basic guide to tempo training

Years ago, such strength coaches as Ian King and Charles Poliquin were compelling advocates of tempo reps. They were convinced that training with tempo reps, used judiciously, played an important role in muscle growth.

Charles Poliquin was a proponent of the three digit system of expressing tempo. Here is his explanation for your refresher:

• The first number - the negative phase of the lift, lowering the barbell.
• The second number - the middle phase of the lift, the isometric phase.
• Third number - concentric phase of the stroke, pushing the barbell out.

So, 301:

3 = 3 seconds of lowering the barbell.

0 = no pause

1 = normal speed of the push-up

Poliquin still used the X to represent the explosive way of lifting the weight.

How can tempo help you?

Although some coaches will light-heartedly write off the tempo described above, there are still a few areas where a change in rep tempo can benefit you.

STRENGTH-SHAKES

As we slow down the tempo of lowering the barbell, we transfer the load from the tendons to the muscles. This simply avoids lifting the load by accumulating momentum in the tendons and forcing each repetition to be performed through a muscular contraction.

JOINT CONNECTION

Long-term trainees in particular may have some joint problems and constantly performing explosive reps may not be suitable for them. Slowing down the negative part of the repetitions can reduce the load on the joints for a time and allow them to recover.

CONNECTIVE TISSUES

Changing the tempo will also load the connective tissues differently. If we have been performing the same exercise over and over again, they may be weakened. Increasing the time you put on them will benefit them. Then, once you return to your usual repetition rate, they will become a stronger component in your performance.

Dorian Yates, the bodybuilder with arguably the best back development in history, once said: "If you are unable to stop the barbell in the middle of your repetition for even one second, you are not lifting the barbell, you are using the momentum of the barbell."

For example, it is the deadlift exercises for the back that allow you to play with tempo. Try a 211 or 311 tempo. Feel the muscles working.

Summary

Using a workout with timed reps does not have to mean incorporating such reps into all exercises from the beginning of the workout to the end. However, a change in the execution of at least part of the workout can give you an extra boost of muscle gain. Try incorporating a few of these reps into your existing workout and you'll reap the benefits of improved fitness!