A highly overlooked, but very useful tool for progressive resistance training is – Tempo. I will even go one step further and call tempo an essential tool for attaining optimum results from weight training. Yes, it’s true one can attain results performing reps just like every other hack in the gym, but I’m talking about optimum results.

If you’re going to spend the time in the gym, why not get the most out of it. The biggest reason most people who weight train don’t use tools like tempo is shear laziness. Performing a set to momentary failure, to the point where you can’t possibly get another rep is grueling. Few people have what it takes to train correctly, achieving 100% intensity. Hence, the legions of frustrated people in gyms across the US. Like any endeavor, doing your best takes hard work, focus and dedication.

So what is tempo? Tempo goes hand in hand with “time under tension” or TUT. TUT is simply the amount of time a muscle in under tension. To develop the optimum amount of muscle in the shortest amount of time, a set should last between 20 and 60 seconds.

Tempo is the speed of your reps. It is expressed and recorded by three or four digit numbers representing the seconds required to complete a rep. Example: 402 (four, zero, two) or 50X0 (five, zero, explosive, zero). Using the bench press, the first digit is the speed in which the weight is lowered (negative). The second digit is the amount of time one pauses once they’ve reached their chest. The third digit is the amount of time one takes to raise the weight (positive). The forth digit, if used, is the amount of time one takes before lowering the weight again. If an “X” is used, it means explosive, or as fast as possible.

Designing Your Workouts

Is it really necessary to count each rep in order to build strength and muscle? No. Is it necessary to lift under control and to vary your speeds to get the best most rapid gains per your genetics? Yes. When you perform an exercise under control, the muscles are truly doing the work. ?Slower?, not ?slow? speeds make the muscles work harder by eliminating momentum and bouncing. There?s nothing impressive about performing a bench press by allowing the weight to drop, bounce off your chest and then barely being able to complete the lift.

If tempo is used properly, the target muscle group is truly performing the exercise. Tempo forces one to lift in a very controlled manner, but like any training tool it should be used as an adjunct to your weight training program.