If anyone reading this is like me at all, sometimes you may rush your workouts a bit too much. One thing I always have to stop and remind myself is that the TEMPO at which I lift, will have a profound effect on the results I gain from my workout. Tempo is broken down into 3 numbers representing the 3 main phases of a muscle contraction cycle; concentric (shortening), isometric (hold), and eccentric (lengthening). So if you see numbers such as "1:1:3" outlined in your strength training plan, that would indicate taking 1 second to shorten the muscle, 1 second to hold the muscle in that shortened position, and 3 seconds to lengthen the muscle.
When you have been lifting for any period of time with no control over the speed, or "tempo", at which you are lifting, the switch to a more controlled movement can be tough initially. I suggest lowering your typical weight lifted on most exercises by about 15-20% to start. The longer your muscles have to remain under tension, the less ability they have to store elastic energy within the tendon, the more hydrogen ion accumulation in the muscle, less power output, etc. Therefore, you must lower the weight!! Don't let this be a damaging factor to your ego to grab less weight when you bicep curl or bench press. Trust me, once you feel the burning sensation and fatigue in the muscle, you will be happy you did. Exercise science is telling us all to do this, we just have to be open to trying it.
I remember when I first started lifting and my motions were completely uncontrolled and a bit messy... I would like to say I have completely grown out of that but sometimes I do catch myself rushing during my workouts.
You need to simply remember, or outline if you haven't already, "What is the GOAL of this program?". Once you know that, you can choose which tempo protocol is correct for you. Just like when dealing with "rest time", "tempo" also has a different protocol dependent upon your goals. Want to develop sheer power and explosiveness? Take more rest between sets (3-5 minutes), lift heavy (3-6 reps), and lift the weight as fast as possible! Want to develop more mass? Take moderate rest (1-2 minutes), use moderate repetitions (about 8-12/set) and use a slower tempo to increase the time under tension.
Always remember that the quality of your repetitions will always be more important than the number of reps, sets, or exercises that you do for any body part. Develop good habits and practice them each day. It will take some reminding, and maybe a kick in the pants sometimes, but it will be well worth the effort.
Thomas Ketter C.S.C.S., C.E.S., C.P.T.
Certified Strength and Conditioning Specialist
Corrective Exercise Specialist
Certified Personal Trainer
When you have been lifting for any period of time with no control over the speed, or "tempo", at which you are lifting, the switch to a more controlled movement can be tough initially. I suggest lowering your typical weight lifted on most exercises by about 15-20% to start. The longer your muscles have to remain under tension, the less ability they have to store elastic energy within the tendon, the more hydrogen ion accumulation in the muscle, less power output, etc. Therefore, you must lower the weight!! Don't let this be a damaging factor to your ego to grab less weight when you bicep curl or bench press. Trust me, once you feel the burning sensation and fatigue in the muscle, you will be happy you did. Exercise science is telling us all to do this, we just have to be open to trying it.
I remember when I first started lifting and my motions were completely uncontrolled and a bit messy... I would like to say I have completely grown out of that but sometimes I do catch myself rushing during my workouts.
You need to simply remember, or outline if you haven't already, "What is the GOAL of this program?". Once you know that, you can choose which tempo protocol is correct for you. Just like when dealing with "rest time", "tempo" also has a different protocol dependent upon your goals. Want to develop sheer power and explosiveness? Take more rest between sets (3-5 minutes), lift heavy (3-6 reps), and lift the weight as fast as possible! Want to develop more mass? Take moderate rest (1-2 minutes), use moderate repetitions (about 8-12/set) and use a slower tempo to increase the time under tension.
Always remember that the quality of your repetitions will always be more important than the number of reps, sets, or exercises that you do for any body part. Develop good habits and practice them each day. It will take some reminding, and maybe a kick in the pants sometimes, but it will be well worth the effort.
Thomas Ketter C.S.C.S., C.E.S., C.P.T.
Certified Strength and Conditioning Specialist
Corrective Exercise Specialist
Certified Personal Trainer