Muscle Building Mistake #7: Neglecting Tempo & Tension

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

Tempo is easily the most neglected training variable — and one you can’t afford to ignore if you want to build serious muscle mass. I suspect the reason it’s neglected is because tempo is also the least understood of the strength-training variables (when compared to rest, sets, reps etc).

Tempo is another tool, just like reps, sets, rest periods, duration, and exercise selection, that can be periodized to maximize muscle gains, but it’s often ignored because most people don’t recognize or appreciate the importance. You can elicit completely different physiological adaptations by completing the same number of reps and weight but by varying the tempo.

Tempo – Basic Points

  • Tempo is the speed at which you perform a rep and determines a number of things, including the amount of tension developed, the use of mechanical energy (such as the stretch-shortening cycle), and the load.
  • The slower the tempo, the lower the load but your muscles are exposed to the stress of managing the weight longer (generally speaking). If you want your muscles to do the majority of the work, you minimize the use of mechanical energy by slowing down the speed of the movement.
  • The faster the tempo, the greater the load potential, but the muscle load is reduced and mechanical energy is increased (generally speaking). If your interest is simply lifting heavy weights, you can use mechanical energy to your benefit.
  • The duration of the rep is called the “time under tension” (TUT).
  • Tempo dictates the number of reps and load to be used.

 

Understanding Tempo

I teach the same four-digit system learned from my two mentors Ian King and Charles Poliquin, to represent the time it takes to complete the different phase of repetition.

Example: 4210 Tempo

The first number is the eccentric lowering, that is, when you lower the weight (e.g. the descent of a squat or lowering the bar during a bench press). A way to remember this is when the muscle is being stretched. During the eccentric phase of a repetition, the muscle is actually lengthening. So the “4” in a 4210 tempo would indicate 4 seconds to move from the top to the bottom of a squat or 4 seconds to lower the bar from the top to your chest.

The second number is the pause which occurs during the stretched position (e.g. how long you pause at the bottom of a squat or how long the bar rests on your chest when you lower it). The pause occurs between the eccentric and concentric portion of the lift. So the “2” in a 4210 tempo would mean you would pause for 2 seconds at the bottom of the squat or keep the bar on your chest for 2 seconds during a bench press.

The third number is the concentric contraction, that is, lifting the weight (e.g. rising in the squat or pressing the barbell from your chest to the top). In this case the muscles are shortening. So if you see a “1” in a 4210 tempo than you will take 1 second to rise in a squat or press the barbell to the top. Sometimes you’ll see “X” indicated as the third number in my program designs and this indicates to perform this part explosively.

The fourth number is the time of pause in the contracted position (e.g. the top of a chin-up or the top of a bicep curl).

Time Under Tension In Application

When hypertrophy is the goal, research and empirical data both tend to support the 40-to-70-second rule of thumb, which states that a muscle must be loaded within that time frame to optimize the hypertrophy response.

If maximal strength and hypertrophy is your goal, the duration of a set should not exceed 40 seconds, but for even better results should not exceed 20 seconds. The logic behind this is to recruit the high-threshold motor nits, which use the high-energy phosphagens as a source of fuel.

The Real Reason People Avoid Tempos

Let’s not kid ourselves here, shall we?

Mechanical energy is a great way to lift heavier weights so we can impress people in the gym. I’m guilty, too. I believe most guys make their load selections based on the impact it’ll have on others watching instead of the impact it’ll have on their body! Most guys ignore tempos because relying on mechanical energy offers “fools gold.” It’s a false sense of strength to feed our insecurities and our desire to stand out and “be someone.”

Listen, if your goal is to be the strongest guy in the gym, be my guest, but once the loads become so heavy that you lose your awareness of what the muscles are doing don’t be shocked when you experience poor results in terms of muscle growth. I have never been impressed when someone tells me how much they can lift because I have no idea what percentage of the lift is mechanical energy! Building muscle mass has to do more with the control of the speed than the load.

Don’t believe me? Look around at some of the top bodybuilders in the world – rarely are they the strongest guys in the gym -so take that lesson to the bank!

So What Tempo Is Best?

It depends on your primary goals!

To summarize again:

Dominant Training Effect  | TUT

Speed and maximal strength = 1-20 seconds

Maximal strength and hypertrophy = 20-40 seconds

Hypertrophy and muscular endurance = 40-70 seconds

Now you know why you can’t rely on rep ranges as an indication for the dominant training effect. For instance, training theory states that you should do 8-12 reps for hypertrophy but what if your 8-12 reps take less than 15 seconds because you’re practically swinging the weights? Then you’ll experience gains in speed and maximal strength, but not hypertrophy. Your tempo must match the training effect you’re seeking.

Ultimately, you must periodize all of the different speeds of movement as I prescribe in No Nonsense Muscle Building and Hypertrophy M.A.X. The real question is, “Which tempo should I spend the variety of my time with?” The answer is critical. This requires experimenting with different tempos to see where you respond best, and oftentimes the best tempo to start with is the one you’re currently not doing. So if your workouts are constantly a series of exercises banging out reps with lots of mechanical energy, start slowing your movements down. If your current workouts use a tempo that is so slow and controlled that you’re yawning, put some effort into the concentric portion. And always make sure the lowering portion is slower than the lifting portion. Changing this one variable will immediately increase muscle growth.

Honest Progress

Another, rarely discussed reason I love including tempos in my workouts is that it helps my clients measure honest progress. Let’s say you increase your weights from one week to the next but you’re not using a standard tempo. How do you know if you’re actually getting stronger or just working harder? Heck, you could just be relying on more mechanical energy! That’s not honest progress.

You Don’t Need A Metronome

I’ve heard tempo criticized for being too complicated or too distracting… Are you kidding me? What else would you possibly be thinking about when you’re working out? It’s not like you’re daydreaming while you’re on a cardio machine. The entire purpose of tempo is to get you to concentrate on exactly what you’re doing — lifting! I will say, it takes a little getting used to, but keep in mind that the tempo is ultimately a guideline to better predict a specific training outcome. Just be conscious of the speed of movement you’re trying to achieve with each portion of the rep.

Try This Tempo Today: 4121

Probably the most powerful muscle-building tempo in existence – 4 seconds to lower, 1 second pause, 2 seconds to lift, 1 second pause. No need to set up the metronome next to the bench. Tempos are guidelines that help you be aware of every component of the lift, which results in a stronger mind-muscle connection, safer workout and volcano grade-like burns! Get ready for some serious muscle building gains!

 Conclusion

I can’t stress this enough — it’s not so much a matter of finding the perfect tempo. Instead, find out the most effective way to periodize the different tempos and where to spend the most time based on your primary goal. If you’re interested in following one of my step-by-step programs to see how I periodize the tempo and other variables, grab a copy of No Nonsense Muscle Building today and don’t miss out when we re-open Hypertrophy M.A.X. in the near future.

Why do YOU think tempo is neglected by most trainees? Share your input below. 50 comments and I’ll get mistake #8 up!

 

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Muscle Building Mistake #7: Neglecting Tempo & Tension , 5.0 out of 5 based on 2 ratings

Comments

38 thoughts on “Muscle Building Mistake #7: Neglecting Tempo & Tension

  1. Hello,

    Being a girl, I can not get huge muscles, but constantly I am working on my biceps as I don’t want thin biceps like other girls. But I don’t know, Why i haven’t been able to grow my arm, they are still small like before. I am eating nuts, bananas and drinking Milk after the proper Workout.

    Don’t know, What mistake I am making, but i really want to have good biceps. i want good muscles around my arms.

    ~ Reene

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  2. Im using a 5050 tempo, but didnt ever consider TUT, i was doing 8 reps of each excercise using this, and that exceeds the TUT for a hypertrophy.

    Im gonna try fasting my tempo.

    Thanks for the info.

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  3. This tempo thing is amazing Vince, it works the muscles way more then using momentum like most guys you see at the gym. They are just wasting their time swinging weights up like that and they wonder why they aren’t getting results and lookin the same month by month.

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  4. Yes , maybe they do not know and maybe they want to impress.. and maybe they do not like the longer time it takes to perform a set. I have not used Tempo exactly but I have used 3-5 sec up portion and 3-5 sec down portion and it does make a difference on me. You get bigger faster but it takes longer to do all the sets. Some things are worth the wait…I am trying TEMPO for sure….

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  5. Thanks for the reminder! Ive heard about tempo and TUT but its easy to forget after a while. I read this the other day and tried it out right away. The 4121 really left me feeling my workout a lot more!

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  6. This works awesome for the ladies too! I’d rather be the chick doing slow and steady lifting with lighter weights than the guy or gal lifting heavy going fast and not even doing the full range of motion or with wicked bad form! I notice not many people keep track of their rest periods between sets too. These two things have made a big difference in my progress. Proof is in the mirror and way more people see that, than what I lift at the gym. Just sayin

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  7. Slower is harder and not as impressive. We want to feel as if we are getting more out of our workout so we increase strength, not mass. I use to hate slower reps but here I am 20 lbs heavier in 7 months. The more mass I gain the more I understand, Tempo is everything. I’m 52 years old and the kids are impressed.

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  8. Nice article Vince. Quick question for you. Is it enough to perform 1 high quality set for each exercise…. Larger muscle groups recieving 3 to 4 different exercises while smaller muscle groups 2 to 3? The idea that one should train brief….intense…and then go home and recover.

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  9. Hi Vince! Big fan! Many teens, when going to gym they think they are superman and whant to impress girls and i know because i was there too, but for two weeks i began applying tempo and intention to my exercises and i saw a great improvement. Good luck!

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  10. About five years ago at my gym, an 80 year old guy told me not to worry about the amount of weight, just do 3-4 sec. negatives. I sorta drifted away from his advice in my quest for P.B.s, but I’m rediscovering slow tempo now and loving it. I can’t quite do it with squats, but I’m managing with bench. But I do wanna get a t-shirt that says, “I really can lift more.” Lol. Whatever, I’m feelin it!

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  11. Great artical; Vince.I believe most people want to impress others in the gym,thats why they dont pay atention to tempo.It hurts but works.I 4 second negitive is very tough.Hilton;thr reason pros dont lock out there arms is to keep the tension on the muscle.Also Vince did not say only one exersice per bodypart or only a 20 second rest.

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  12. Lifting heavy ass weights with poor form/technique and/or with no attention for tempo only impresses noobs. From experienced lifters you will get only pitty. I don’t care what other dudes think when I lift. I don’t push iron to impress bros in the gym, but to impress women at the beach. Just a matter of priorities I guess 😉 Good article Vince! Cheers from Belgium.

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  13. great article.
    realy importent stuff!!!

    variation makes the difference…

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  14. I agree tempo is definitely neglected very often. What gets me most is the guys squatting 405, but somehow they only manage to move their butts a couple inches down and barely bend their knees! Lol! One of my favorite tempo related programs is Poliquin’s GVT! 😉

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  15. Vince what exercise do you use for a slower tempo on regular basis and how often do you do it. Meaning do you sometimes have a faster tempo but change it up to have a slower one for getting use to the weight?

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    • Harry, generally, tempos get manipulated every 3 weeks for advanced trainees.

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  16. I have started working with tempo, concentrating on time under tension, and notice that my rep range is now much lower. By the time I get to about 5 reps my muscle is on fire. . .before with that same weight I was in the 8- 10 range. Barbell bicep curl 4 sec down. . .1 sec pause. . .2 sec up. . 1 sec pause. . [email protected] 60 lbs. . . .tempo is a little faster with dumbells. . . .thanks for the info. . . .

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    • You’re welcome Lee.

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  17. Besides Vince’s programs, this is also explained in Ben Pakulski’s MI40. Ever since I started with this program, my muscles get so pumped and sore and I’m able to put quality in each rep of my workouts.

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  18. People do not use tempo because they are confused..!
    as Alex say “they dont know if they are bodybuilders or powerlifters ?!”

    vince,i Agree with you because i Try so many Techniques out there
    and what i Found is that i have to decide if i wana be a powerlifter, or a bodybuilder?
    and to be honest, it is very easy for me now
    because Finally i got results..

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  19. Good info, def something to think about.

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  20. most people don’t think about tempo. but the main reason people who know about tempo don’t use it is b/c of ego. slow eccentrics destroy you and make you humble. on the other side of the coin, we all often forget to train explosiveness too. as vince says, vary it/periodize it.

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  21. By the way, I have watched many many videos of pro’s at their workouts and none of them do a rep for 4 seconds, they dont even stretch out their arms normally. Which gets me thinking. Plus I didn’t see you Vince do your reps the same way either.

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    • That is what I was wondering. I don’t think I’ve ever seen anyone, including Vince, ever do a 4 second negative when posting a video on how we should do our workouts like them to “maximize our gains”. I’m a little confused.

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      • A 4-second negative is not the ONLY way but certainly the MOST optimal.

        Bottom line — if you only take away ONE point from this article let it be – the eccentric must be slower than your concentric for optimal hypertrophy.

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  22. Alright, but this doesn’t say how many reps you should do. Or you should adjust the TUT to your wieghts? 7 seconds for 1 rep? and the TUT is supposed to be lets say for good hypertrophy around 50 seconds, that means I have to do around 6-7 reps ? with 20 second rests. Which means my workout for lets say 3 muscle groups would take 10.5 minutes. ok let’s make that 15 minutes. So 15 minutes of weight lifting and another 15min for getting your heart rate up at the start of the workout. That’s max a 35min workout. 35minutes 3 times a week is only 105 minutes of training. Something doesn’t fit here.

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    • It doesnt say that u can only use one exercise per muscle group, or does it ?

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    • Guðmundur Pétursson October 18, 2012 at 2:56 pm - Reply

      45 minutes per training is great timing. You do TUT on every set in every exercise. Then it is up to you how many sets and exercises you do … and for how many minutes your workout lasts.
      I aim @ doing 20 – 24 sets (split between ca 5 exercises) with 40-60 sec rest …. and it should be over with in 45 minutes. So from entering, doing some warmup, workout, and stretching, and shower is hour and a half.

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  23. Guðmundur Pétursson October 18, 2012 at 9:38 am - Reply

    People dont do it cause its has to use lower weights, can do fewer reps … and it is hard and it burns 😉
    Applying tempo to my workouts a few months ago has made dramatic diffrence, both to gowth and joint/ligament health.
    Love it 🙂

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  24. As Vince said, too many guys trying to ‘be someone’ and therefore speed up tempo to create more Mec energy(generally speaking) and the shogun training appraoch, see it in the gym daily. Pity them

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  25. People do not use temp because it “HURTS”!

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  26. I prefer the slower tempo at the beginning when working in a lower rep range for strength and progressing to faster tempos and higher reps for hypertrophy and explosive power at the end as fatigue begins to set in. Tempos are probably the thing I focus on mentally the most during training, right after form.
    Like you said Vince, it really helps keep me honest so I know when I have genuinely progressed.

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  27. Some dont know about it, some are cocky, some dont know if they are bodybuilders or powerlifters and some still think it has nothing to do with the relative muscle adaptation..
    Not only is it safer to use a slower tempo, less weight and much more control, but it is also much more effective..
    Just dont forget to use some speed cycles if you wanna keep being fast or you’ll end up being BIG, but SLOW..

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