Training Tip 6/10/16: Experiment With Tempo When Lifting

When most people lift weights they usually just lift the weight for the sake of lifting the weight.  If they focus on anything it is usually on how much weight is being lifted and how many reps they are doing.

An easy opportunity to improve your performance in the gym is by experimenting with different lifting tempos.  I give credit to Charles Poliquin for making fitness enthusiasts more aware of the positive impact it can have on resistance training.

He uses a 4-count model for tempo (i.e. 4021 for Barbell Biceps Curls) that goes as follows:

• The "4" represents the eccentric motion.
• The "0" represents the first isometric pause.
• The "2" represents the concentric motion.
• The "1" represents the second eccentric pause.
• *Using the Barbell Biceps Curls exercise as an example you would lower the Barbell for 4-seconds, don't pause on the bottom of the motion (0), lift the Barbell back up for 2-seconds and pause on top of the movement for 1-second.

To get a practical start using tempo on your lifting focus on either the eccentric count or one of the two isometric pauses initially as it is less to think about.  Once you get good at using those focus on continuous reps at tempos of 2010 where you keep the weight moving 2-seconds down and 1-second up with no pauses in between.

Give it a try the next time you lift.