To succeed in a training session, there are several parameters to take into account such as the quantity of exercises to be done, the different sets to be executed or the repetitions. The point that athletes minimise but which is nevertheless important is the tempo of execution.
That is, the pace and manner in which a person performs their training, especially these exercises. More and more people are taking up sport, especially weight training, after observing it in gyms. However, in spite of endless hours of hard work on curls or crunches, they do not necessarily see the expected results. The fact is that they minimize the way they perform certain movements. This is an important aspect of quality training.
In order to avoid making mistakes and to achieve better results, it is better to learn about the tempo of execution in weight training. This practice is both simple and yet essential to ensure the quality of a training session.
Everything you need to know about tempo
To better understand the basics, tempo of execution refers to the time an athlete spends performing a movement. It is usually expressed in seconds and is presented as a 4-digit code. The standard tempo that athletes adopt is usually 2-0-1-0. Note that each of these numbers indicates a phase, which is explained as follows:
- The negative phase is indicated by the first digit of the above code. Also known as the eccentric phase of the movement, it represents the time it will take an athlete to lower a barbell for example. If it is marked with the number 2 it means that the person will take 2 seconds to lower the bar during the bench press;
- The second cipher in the code sequence of an execution tempo is defined as the pause time at the bottom of a movement. If it is represented by the number 0, it means that the athlete will not stop in his or her sequences;
- The positive phase is represented by the third digit of the code. It is also called the concentric phase and corresponds, in the previous example, to the time the person will take to raise the bar. If the number is 1, it means that the athlete will take 1 second to raise the bar;
- The fourth and last digit of the execution tempo code corresponds to the pause time of the athlete at the top of a movement.
These numbers in the execution tempo are then variable depending on the type of exercise and several parameters. Nevertheless, the universal rhythm adopted remains 2-0-1-0 but it can vary slightly depending on the exercises.
What are the real benefits of tempo performance ?
Those who practice weight training or any other sport training will have understood with experience that repetitions alone are not enough to perfect an exercise. In fact, performing an exercise faster does not in any way mean achieving results faster. After observation in gyms, the same athletes doing similar exercises but at different tempos did not obtain the same body, especially the same muscle volume. Indeed, it is not enough to repeat a sequence as fast as possible by referring to the number. It takes much more to work a body, taking into account mechanical tension, metabolic stress and muscle damage.
Performance tempo can act effectively on these 3 factors of muscle growth. It provides a beneficial contribution to the athlete according to these stages in training:
1- Contribution of the execution tempo in the mechanical tension
Mechanical tension is, as its name suggests, the mechanical force produced by the musculature of an athlete during his or her series of movements. These are mainly large loads that a person can handle over a series of 5 to 10 repetitions. In this way, the mechanical tension will be greater and the area will gain muscle, in contrast to sets with light loads over 20 to 30 repetitions.
Referring to the different phases in an execution tempo, it is essential to increase the mechanical tension in the negative or eccentric phase while controlling the movements. Then, it is recommended to accelerate the movement during the concentric phase so that the muscle produces enough force.
2- The contribution of tempo to metabolic stress
One of the factors to ensure good muscle growth is also metabolic stress. It consists in putting the muscles under tension for a certain period of time. This will produce more anabolic hormones and make it easier for the cells to grow. To stimulate this factor, the tempo should not include breaks when a muscle is under tension. Instead, the focus should be on long, intense effort while maintaining the same muscle tension. This method favours significant congestion.
3- The contribution of tempo to the muscle damage factor
This factor is based on causing damage to the muscles. A practice that aims at muscular reconstruction. Tempo can make it more effective by increasing the workouts, varying the exercises, working the tension on the muscles roughly while maintaining a stretching position, and then slowing down the movements during the negative phase.
It should be noted that the tempo of execution contributes to developing the results obtained through these 3 factors of muscle growth. However, each exercise should be done with care and vigilance to avoid the opposite effect.
Adapting the tempo of execution according to your physical condition
The tempo of execution in bodybuilding brings more efficiency to the movements during the training. However, it must take into account different conditions in order to be effective, such as the age of the athlete, his/her physical condition (whether he/she is injured or not), his/her level in the field of bodybuilding and much more. Some tempos are actually more suitable than others depending on all these criteria. The universal 2-0-1-0 will not always be recommended. It can vary according to several parameters. In addition, there is the tempo adapted to different strength sports such as weightlifting or athletic strength.
If you want to know more about tempo, please read on:
Tempo in strength training:Part 1,Part 2,Part 3 and Part 4.
