Exercise tempo refers to the speed (in seconds) at which each repetition of an exercise is performed
Tempo is represented by a four-digit code (e.g., 3210), with each number representing a different phase of the associated exercise.
The breakdown
Regardless of each movement, each number in the code will always represent the same phase.
Each number (and phase) is broken down as follows...
Eccentric phase: The first number in the tempo code represents the eccentric phase, where the muscle lengthens under tension. For example, if the tempo code is 3010, the "3" represents a 3-second eccentric phase.
Static/Pause: This is the phase of the movement where there is a brief pause or hold at the end of the eccentric phase before the concentric phase begins. This is represented by the second number in the tempo code. For example, if the tempo code is 3010, the "0" represents no pause.
Concentric phase: This is the second phase of the movement, where the muscle shortens against resistance. This is represented by the third number in the tempo code. For example, if the tempo code is 3010, the "1" represents a 1-second concentric phase.
Static/Pause: This is the phase of the movement where there is a brief pause or hold at the end of the concentric phase before the next repetition begins. This is represented by the fourth number in the tempo code. For example, if the tempo code is 3010, the "0" represents no pause.
A quick note on "X"
When a tempo code includes an "X" as one of the numbers, it means that the associated phase of the exercise should be performed as explosively or as fast as proper technique allows.
"X" is different from "0" because it emphasizes the need to produce maximal force (with good form, of course). On the other hand, a "0" simply means that there is no need to focus on any particular pace at all. Instead, just perform that phase of the movement at your natural pace.
Performing an exercise with an explosive or fast X phase can help to activate and recruit more muscle fibers, as well as increase power and speed. However, it is important to maintain good form and control throughout the movement and not sacrifice technique for speed.
Examples
- Squats: A tempo of 3210 would mean lowering down into the squat for 3 seconds (eccentric phase), pausing for 2 seconds, pushing up out of the squat for 1 second (concentric phase), and then pausing for 0 seconds before starting the next repetition.
- Push-ups: A tempo of 20X1 would mean lowering down towards the ground for 2 seconds (eccentric phase), pausing for 0 seconds, exploding up out of the push-up as fast as possible (concentric phase), and then pausing for 1 second before starting the next repetition.
- Bicep curls: A tempo of 4010 would mean lifting the weight for 1 second (concentric phase), pausing for 0 seconds, lowering the weight down for 4 seconds (eccentric phase), and then pausing for 0 seconds before starting the next repetition.