What is Tempo Training, and Why Should a Bodybuilder Do It?

[BigArvin]

Tempo training, also known as time-under-tension (TUT) training, is a resistance training technique that involves controlling the speed at which you perform each phase of an exercise. It includes the concentric (muscle shortening), eccentric (muscle lengthening), and isometric (muscle contraction without movement) phases.

Integrating this technique into a well-rounded resistance training program in bodybuilding can effectively optimize muscle growth and overall strength.

Understanding Tempo Training​

Tempo training is all about intentionally controlling the speed and rhythm of your movements during each repetition. The tempo is a series of numbers, each representing the duration of a specific movement phase.

The eccentric phase, also known as the lowering or negative phase, involves the lengthening of the muscle under tension. It is the first number in the tempo prescription.

The concentric or lifting phase involves the shortening of the muscle as it contracts. It is the third number in the tempo prescription.

Isometric phases are brief pauses at the top and bottom of the movement where your muscles hold the weight in a static position. These pauses aren't always explicitly designated with a number, but focusing on controlled transitions and a slight hold at each extreme of the range of motion is crucial. It is the second and fourth numbers in the tempo prescription.

The Science Behind Tempo Training​

Time Under Tension (TUT)​

TUT refers to the total duration a muscle is under load during an exercise. Tempo training prolongs TUT compared to standard sets by manipulating the speed of each phase. This extended tension increases metabolic stress, leading to a more significant release of muscle-building hormones and activation of growth pathways.

Mechanical Stress​

Through slow eccentric phases, tempo training increases the force your muscles need to exert to control the weight. This more significant mechanical stress leads to micro-tears in the muscle fibers, which your body repairs by building back thicker, more muscular fibers.

Metabolic Efficiency​

Studies suggest tempo training can improve your lactate threshold, at which lactic acid accumulates and fatigue sets in. By training your muscles to work more efficiently at higher intensities, you can push harder for longer, leading to greater training volume and, ultimately, more muscle growth.

Benefits of Tempo Training for Bodybuilders​

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Muscle Hypertrophy​

The slow, controlled descent demands more significant energy expenditure, leading to a rise in growth hormone and testosterone levels, potent muscle-building hormones. During each repetition, prolonged tension on the muscles creates micro-damage to muscle fibers. This microdamage triggers a repair and growth response, leading to the development of larger and stronger muscles.

Strength Gains​

The deliberate control of each phase of the exercise, including a controlled eccentric phase, engages a more significant number of muscle fibers. This increased recruitment contributes to greater force production during the concentric (lifting) phase. Over time, this enhanced muscle activation translates into improved strength.

Muscle Endurance​

While tempo training might seem slow and steady, it enhances muscle endurance. By improving your body's ability to clear lactic acid, the metabolic byproduct contributing to fatigue, tempo training allows you to push harder for longer. It translates to more reps, sets, and, ultimately, greater training volume, a critical factor in building muscle size and endurance.

Mind-Muscle Connection​

The controlled nature of tempo training forces you to focus on each movement phase, engaging your target muscles more consciously. This heightened awareness improves your neuromuscular control, allowing you to recruit more muscle fibers and activate them more effectively, maximizing the impact of your workout.

Implementing Tempo Training in Your Routine​

Before integrating tempo training, familiarize yourself with tempo notation, which represents the duration of each phase of the exercise. Tailor the tempo prescription based on your training goals.

Choose compound exercises that target major muscle groups for effective overall development. Examples include squats, bench presses, and deadlifts.

Start with moderate rep ranges, such as 8-12 repetitions for hypertrophy. For strength, consider lower rep ranges (4-6). Adjust based on individual preferences and goals. Adjust the intensity (weight) based on your experience and fitness level.

Customization and Adaptation​

Target your quads, hamstrings, glutes, and core with squats at a 3-1-2-0 tempo for hypertrophy. Build your chest, shoulders, and triceps with bench press at 2-0-1-0 tempo for strength. Engage your entire posterior chain, including your back, glutes, and hamstrings, with deadlifts at 4-2-1-1 for endurance.


For beginners, start with shorter tempos (2-2-1-0) and lighter weights to prioritize form and muscle-mind connection. Experiment with moderate tempos (3-1-2-0) for intermediate lifters and gradually increase weight as your control improves. For advanced athletes, challenge yourself with longer tempos (4-2-1-1) and heavier weights, focusing on controlled eccentric overload.

Implement periodization by periodically changing the tempo, rep ranges, and exercises to prevent plateaus and ensure continued progress. Occasionally incorporate shock techniques such as drop sets, supersets, or rest-pause sets to introduce a new stimulus and break through plateaus.

Comparison with Traditional Training Methods​

Compared to tempo training, conventional lifting may involve varying degrees of speed, potentially leading to momentum-assisted movements. It typically focuses on completing aer of repetitions with less emphasis on controlling tempo. Conventional lifting also builds strength quickly and gains overall muscle mass efficiently.

Regarding the mind-muscle connection, conventional lifting focuses on completing the exercise with less emphasis on conscious muscle engagement. It often allows standard rep and set schemes with less emphasis on specific timing. However, tempo training allows for greater customization by adjusting tempo prescriptions for specific training goals.

Safety and Injury Prevention​

The allure of pushing tempos faster for more burn shouldn't overshadow maintaining proper form throughout the movement. Sacrificing form for speed increases the risk of injury and negates the potential benefits of tempo training.

Emphasize control during both the concentric and eccentric phases. Avoid using momentum, and ensure that each repetition is deliberate and controlled to reduce the risk of joint stress.

Pay attention to any signs of discomfort, pain, or fatigue. If you're new to tempo training or have health concerns, consider consulting with a fitness professional or a healthcare provider. They can provide guidance tailored to your individual needs.

Nutrition and Recovery​

Ensure you consume enough calories to support your energy demands, especially in intense tempo training sessions. Aim for 0.8-1 gram of protein per pound of body weight daily, and choose complex carbs over refined sugars. Proper hydration is also crucial for overall health and performance. Dehydration can impair exercise performance and hinder recovery.

Tempo training, like any exercise, generates oxidative stress. Antioxidants help combat oxidative damage and support overall recovery. Include a variety of colorful fruits and vegetables in your diet to ensure a range of antioxidants.

To kickstart recovery, consume a well-balanced meal or snack with protein and carbohydrates within the first hour after tempo training. Prioritize 7-8 hours of quality sleep for muscle repair, growth, and hormone regulation.

Real-Life Applications and Testimonials​

Eva Summers, a dedicated bodybuilder, struggled to break past a plateau in muscle growth. Despite consistent training, she maintained the same weight and body fat percentage. Her trainer implemented tempo training, focusing on 4-second eccentrics and slow, controlled concentric on compound exercises. After three months, she noticed a significant increase in muscle size and definition, particularly in her glutes and quads.

Ben Michaels, a competitive athlete, seeks to improve his maximal strength. His coach incorporated explosive concentric phases (2-3 seconds) with controlled eccentrics (4-5 seconds) in his deadlift training. Within six weeks, Ben increased his deadlift 1RM by 15 kg, crediting the slow eccentric phase to build greater eccentric strength and the explosive concentric to optimize power output.

Frequently Asked Questions​

What are the common mistakes to avoid in tempo training?

Many individuals, especially those uninformed, ignore warm-up and cool-down. A proper warm-up prepares your muscles and joints for the rigors of tempo training, while a cool-down aids in recovery. Some also push through pains, eventually resulting in muscle strains and injuries.

How often should I perform tempo training for optimal results?

While there's no one-size-fits-all answer, incorporating tempo training 2-3 times per week for compound exercises like squats, deadlifts, and bench presses is a good starting point. You can customize the frequency based on your fitness level, training goals, and recovery capacity.

Is tempo training suitable for beginners in bodybuilding?

Yes. Tempo training can help beginners learn proper exercise techniques, reducing the risk of injury and building a strong foundation for future progress.