Tempo Training

  • By 7045143599
  • 26 Dec, 2016

How to slow down and make your workout more effective

by Chere Lucett

What is Tempo Training?

Tempo Training
It is easy for the science behind weight training to get lost at the gym. Too often you find yourself caught in the hustle and bustle of a workout and forget that all those machines, dumbbells, barbells, and the like belong to a system of training designed to help you achieve your fitness goals. 

Dependent on the desire, there are sets and repetitions schemes that help manipulate the volume of a workout to help you get big or stay lean and toned. But throwing weights around haphazardly does little to assist in muscle development or body composition change. In fact, lifting without a systematic plan is more likely to end in injury. Most people are aware of how many sets and repetitions they are going to perform on each exercise at the gym, but have they thought about how long each repetition should take? 

Tempo training is often the most underrated component to resistance training, yet its role in muscle development is significant. Altering the tempo of your training workouts can alter the way your body adapts to your training. Can a small change to your workout really create large results? You bet.

Most injuries occur during the deceleration phase of a movement.
Training tempos are based upon the three phases of a repetition, the eccentric phase, isometric phase and the concentric phase. 

The eccentric phase of a muscle contraction is performed when the resistance is being decelerated – as the resistance is moving with gravity, like when you are lowering the barbell to your chest during a bench press, or lowering down into a squat. 

The isometric portion of the contraction is performed when the muscle is at its shortest point in the lift, for example, holding the barbell at the top position of a barbell bench press or at any end point (lengthened or shortened). 

The concentric phase of the contraction is performed when the resistance is moving against gravity – the acceleration phase of a muscle contraction, for example pressing the barbell up toward the ceiling during a barbell chest press or curling the weight up towards the shoulders in a bicep curl. The concentric phase of a muscle contraction is what most people focus on, neglecting the other two phases. Sure, pressing heavy weight can give anyone a sense of power, a rush of tough-guy adrenaline, but focusing on one phase of training may lead to severe injuries. After all, most injuries occur during deceleration in everyday life and especially in sport. If the body cannot slow an action down appropriately, movement patterns become altered and this loss of control often results in an injury such as a torn ACL or rotator cuff. Not surprisingly, this type of training is rarely included in exercise sessions. To avoid these types of injuries, all three phases of a muscle contraction need to be trained appropriately.

Training tempos will vary based upon your goal. For example, an endurance training goal would benefit from a longer duration repetition tempo. In fact, most people can benefit from slowing their repetition tempo down. A slower training tempo has numerous benefits including preparing ligaments and tendons (which lack adequate vascularization (blood flow) and are generally slower to adapt) for heavier loads and faster training speeds, teaching the body to eccentrically control movement (most people struggle to decelerate) and focusing more on training the slow twitch muscle fibers which are endurance/stabilization type fibers that exist within every muscle. 

The slow twitch muscle fibers adapt to increased time under tension, and generally take longer to fatigue than their counterparts, the fast twitch muscle fibers (power/force fibers). Muscles that lie deeper in the body are primarily made up of these slow twitch muscle fibers and these muscles help to stabilize joints and the spine and play a huge role in proper posture. Training these muscles appropriately allows the larger, more superficial muscles to work better (a prime mover can only fire to the capability of the stabilizing muscle). Based on this premise, slower tempos, with controlled eccentric contractions are recommended. 

Beginning tempos would range from a 4/2/2-2/2/1 with the first number representing the eccentric portion of the contraction, the middle number representing the isometric portion and the last number representing the concentric portion of the muscle contraction. Using a squat as an example, with a 4/2/2 tempo, you would lower into the squat slowly taking 4 seconds to reach the bottom position. You could pause for two seconds at the bottom position, with tension on the muscle, for 2 seconds and then stand and return to the start position in 2 seconds. For the previous chest press example, you would lower the weight for 4 seconds, hold for 2 (top or bottom. Top is easier) and return to the beginning position with straight arms for 2 seconds.

Most people can benefit from slowing their training tempos down.
If hypertrophy (bigger muscles) is your goal, then keeping a slower tempo would be ideal. For the greatest muscle gains, one repetition should last between 4-6 seconds and 24-72 seconds per set (6-12 repetitions per set). Often there is confusion that to get as “big as a house” you have to lift as “big as a house”. The truth of the matter is, you can’t lift extremely heavy weights and keep a slow, controlled tempo. Often times that is why you see people hurling weights around, using momentum and heading to injury, but lacking control and often not getting the gains they desire. But for hypertrophy gains, moderate to heavy weights (about 70-80% of your 1 repetition maximum) is required for optimum cellular changes. It is a concept called time under tension and it is the combination of the load on the muscle for a significant period of time, causing tension that leads to muscle growth.  

If you are looking for maximum strength, your training tempos will change again. Maximum strength requires a neural adaptation. In other words, consider the fact that your brain sends a signal to the muscles for the individual muscle fibers to contract. If for some reason, some of the lines of communication from your brain to the muscle fibers get disconnected, your brain is sending out a limited signal, and not all of the muscle fibers will be recruited to contract. Well, for maximum strength, your goal is to get the best communication from the brain to the muscle fibers and you want to recruit as many muscle fibers as you can to fire. This is a neural adaptation for strength. In order to get this adaptation, you need to perform each repetition as fast as possible (a tempo of (1/1/1). Often times, you will be lifting a maximal load (95-100% of your 1 repetition maximum) so your repetition tempo will be only as fast as you can handle the load. Basically, even though the weight used is very heavy, you want to think of moving it fast, even though it may not. This will excite the nervous system and ask it to involve more muscle fibers for the challenge.

The performance paradigm dictates that force production is reliant on force reduction.
If you are looking to increase your power, then speed things up! Faster tempos equal faster times. When focusing on increasing power, you have an inverse relationship between load and speed, the higher the load, the slower the speed, the lower the load, the higher the speed. When you are training for power you will likely be throwing around medicine balls or performing plyometrics (explosive, jumping lower body exercises). Therefore, at this stage, your focus will be on the concentric portion of the repetition, always making sure that you can decelerate properly (to produce force, you must be able to reduce force)). As your muscle stretches, it is storing energy so the goal when training for power is to be able to move from a stretched muscle position to a short muscle position as fast as possible (the stretch-shortening cycle). Since, the tempos being used here are explosive, it is hard to quantify in time what the actual tempo should be, and the best we can say is to use a 1/0/1 tempo as your guide. You definitely don’t want to hold a position when working on power as the energy being stored in your muscles will be lost!  

To recap the tempos, use the chart below to help guide you towards the adaptation you are looking for. Remember to build the foundation with the slower tempos first, before working to faster tempos

                                     Stabilization       Strength           Power (Explosive)
Training Tempo       4/2/1-2/2/1         3/2/1-2/0/2     1/1/1-1/0/1

If you want to make your gym experience the most effective it can be, make small changes to your workout, such as training with different tempos, in order to get to your goals. Often it is the smaller training items that get lost in the gym, and the smaller items can make the biggest difference in your results!

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What's Happening Now at LSF!

By 7045143599 08 Jan, 2018

A new Gold Star Families Memorial Monument (GSFMM) honoring the families of servicemen and women who sacrificed their lives while serving in the military is currently being planned in North Canton OH at 145 North Main Street, City Hall, North Canton, OH. 

To make a contribution for this particular monument, click the SUPPORT THIS PROJECT button below, or contact an Honorary Board Member or contact the HWWMOHF at (304) 208.4254.

A Gold Star Family member can be any relative: mother, father, stepmother, stepfather, adoptive or foster parents, wife, husband, child, stepchild, adopted child, brothers, sisters, half brothers or sisters, grandparents, grandchildren, aunts, uncles, cousins, nieces or nephews who have sacrificed a Loved One for our Freedom.

The Gold Star Family Memorial was created by Medal of Honor Recipient Hershel “Woody" Williams to remember those families who have made the ultimate sacrifice. To learn more about the memorial, please visit our Gold Star Families Memorial Monument  web page.

"Dying for freedom isn't the worst thing that can happen. Being forgotten is." Georgie Carter-Krell (Mother of Posthumous Medal of Honor Recipient Pfc. Bruce W. Carter, USMC- Florida

Tim Novelli (Project Chairman) and Patrick DeOrio are the Honorary Board Members for the Gold Star Family Memorial Monument, Hershel Woody Williams Medal of Honor Foundation (HWWMOHF).

To learn more about donating to the Gold Star Family Memorial, please contact Tim Novelli at  q777q@hotmail.com  / (330) 495.8333 or Patrick DeOrio at  pdeorio@northcantonohio.gov  / (330) 312-6493.

The National Project Manager for HWWMOHF is Mike King—e-mail adress:  mike.king@hwwmohf.org

Any excess funds raised for this Gold Star Families Memorial Monument Project will be used to further the mission of the Hershel "Woody" Williams Medal of Honor Foundation’s of honoring Gold Star Families and their fallen Heroes through the establishment of Gold Star Families Memorial Monuments in communities across the United States, offering scholarships to Gold Star Children as well as sponsoring and hosting outreach programs and events for Gold Star Families.

All donations made from this page will be designated for the North Canton OH monument.

By 7045143599 02 Jan, 2018

20-GREAT-Teen will be starting off with a BANG at Ladies Super Fitness🍾🥂

Our Sponsor, Stacey Blastow Truelove, will be giving us ladies insight to learn how to make our money work for us💰💲💸💵💱💰

Bring a friend and come learn the "Dos" and "Don'ts" in improving your Financial IQ in 2018🙌🙎

You don't know what you don't know and here is an opportunity to learn something new✨

And yes, this event is FREE for our community 🎁Friday January 19th at 7:30pm

It's also a Potluck! If you are coming and are a member, please sign up to bring a covered dish at the front desk so we know what you're bringing.

But if you have never been to Ladies Super Fitness, click the button below to get more information!

By 7045143599 31 Dec, 2017
Stacey Truelove from Edward Jones has a heart for women and finances.

It has absolutely been a journey for her to get where she is now, and because of all the information out there, you need a guide. Wouldn't you like to know more about finances? 

That's why she is giving a free information session on finances at Ladies Super Fitness on Friday, January 19th, 2018 from 7:30pm--9pm. Come learn what you might not know or even thought about. Please join us--you're not going to want to miss this.

If you plan on coming, please sign up to bring a healthy dish as we will also be sharing healthy food and coming together as a community to partake in fellowship as well as shared struggles. 

This is free for the public and is a chance for you to bring your friends if you're a member to get put into the raffle for the free treadmill! But if you aren't a member yet and would like to see what we do here and make an appointment to see for yourself, click the button below! See you at the gym!
By 7045143599 19 Dec, 2017
I was recently reminded by one of our clients that it  takes a village to raise a child... or raise a person into good habits. That's what a gym is--a village.

No doubt you have been part of that New Year's Resolution craze at least once where you might've said, "This is the year I lose so many pounds--I mean it!"... just to see your passion January 1st turn to apathy by the end of the month, or at least by the Summer. You might have lost 20 lbs but now you see you probably gained most of it back or even gained more that you lost before... and I can say that with confidence as one who'd been there.

As I've been in the gym industry for 5 years, I've learned that gyms are like a small community with new members really joining for the people that run the gym... and this keeps people accountable.  So let me tell you about us: My name is Reidar  Carlson (pronounced Raider) and I'm a veteran and local business owner who runs Ladies Super Fitness along with my wife, Vanessa, who is a Doctor of Physical Therapy certified in Ohio. All of our staff are personal trainers who are hired solely to show you, the client, what to do with no extra cost. And we're only about $39 a month.

Who needs resolutions for the new year when we are REVOLUTIONIZING health and wellness!?

Because what you get at LSF is so much more... accountability.  You get a FREE personal trainer whenever you need one (who is usually $40 an hour at the Y) and we actually know EVERYONE's name in here because this is a local community ladies club. There's no threat of intimidation here and we play christian music as well from time-to-time. We are not a franchise but run this at the local level. We have $300,000 worth of equipment in our gym that is made JUST for women.

The first workout is complimentary because I wouldn't expect anyone to join without "test driving" the experience. This is a place people can unload emotionally and physically. We can take it and have adapted well to the needs of all types of women. Most women who come in here have something physically going on... that's why we have a Dr. of Physical Therapy on staff to see how we can help you. 

The main thing to do to see if we're a fit is to give us a call at 330-536-3488 or click the button below to give us a try. There is absolutely no pressure. We can't wait to meet you!
By 7045143599 27 Nov, 2017

Just get them in! Even if you can get a quick 20 min of cardio that would be better than nothing! This is for personal bragging rights. 

Why? Everyone knows the holidays are busy but everyone usually gains weight during this time...not this time! The goal here is just to keep your weight if not losing a couple pounds and gaining some lean muscle!

And as always, if you haven't tried us yet you can make an appointment to try us by clicking the link below!
By 7045143599 27 Nov, 2017
That's right! Every time you bring in a friend to try your Ladies-Only Private Club, you'll receive 5 chances to win a treadmill... the Horizon Elite T7 Treadmill to be exact that is valued over $2000!

Your friend doesn't even have to sign up for you to get your chances. However, if they  do  sign up, you'll get an additional 5 chances, for a total of 10 chances to win the treadmill. 


So let's bring in those friends... and remember there is NO pressure. Just get them in the door and we'll do the rest! Did you feel pressured to sign up when you walked in? NO! You just weighed all your options and you  decided  to become a member because it was the right choice for you!

Now if you're looking at this and you aren't a member but would like to try a training session click the link below. And if you become a member and bring in a friend as well you'll get the same 5 chances! See you soon!
By 7045143599 27 Nov, 2017
Anytime is perfect to give the gift of Fitness!

This is one gift that your family will be sure to use as it INCLUDES Free Personal Training!

As a Doctor of Physical Therapy, Vanessa Carlson saw a need in the community when she realized too many women were afraid to join a gym due to insecurity and fear of getting lost or hurt.

Out of this need, she, along with her husband, Reidar Carlson, felt compelled to open Ladies Super Fitness--a place that provides a comfortable atmosphere for women to feel confident and secure as well as empowered.

Through a knowledgeable staff who are all certified in personal training, LSF brings personal training to an affordable level using an uplifting environment with state-of-the-art exercise equipment that's made just for women in the fight to keep them healthy!

If you would like to schedule a tour to make sure this is the right fit for you or your loved one, click the link below!
By 7045143599 30 Oct, 2017
Learn this week's line-dancing moves to the song  Money Money Money!

We are gearing up for our 1st Annual Semi-Formal December 2nd at the Front Porch Cafe in Hartville. Buy your tickets at Ladies Super Fitness for only $25 to raise money for Gentle Brook. Tickets include:
  • Hor D'oevres
  • Dinner
  • Dessert
  • Coffee, Tea, Soda
  • and of course...DANCING!
This is open to the community! Don't miss dressing up or spending time with your special someone for only $25!

And of course, if you have never been to our facility before and would like a free workout with one of our trainers to check us out, click the link below!
By 7045143599 30 Oct, 2017
Our Tricep Challenge This week!

Watch the video and talk to a Trainer to figure out the appropriate weight and/or modification!

Remember to mark on our board that you've completed this week's challenge and you will be sure to be in the raffle for our prize at the end of November from Best Bib and Tucker!

If you have never been to our Ladies Only Private Club before and would like a free workout with one of our trainers, click the link below!
By 7045143599 28 Oct, 2017
November is already off to an AMAZING start! Don't you just love this time of year?

Crispy cool air, colorful leaves and the sense of change and new beginnings...

During November we are focusing on having an Attitude of Gratitude and Toning our Arms  with our #noTurkeyWIngs  Challenge at LSF!

This month's sponsor, Meg and Barb from Best Bib and Tucker   in Hartville are bringing their expertise of fashion and style-made-simple to all of our members at Ladies Super Fitness.....isn't that awesome!?!?

When you participate in this month's challenge you will have the opportunity  to win a prize from Best Bib and Tucker.   They will also be at the gym on Tuesday to meet everyone and provide some well deserved incentives!

You all have been working so hard. Lets have fun and feel stylish doing so! Join this month's challenge.

If you haven't tried our gym yet and would love to have a free session with a personal trainer to see what we do, click below.
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