Tempo Training
Controlling the speed of each phase of an exercise using a prescribed timing.
Updated
Tempo training involves performing exercises at specific speeds, typically written as four numbers (e.g., 3-1-2-0). These represent seconds for: eccentric, pause at bottom, concentric, pause at top. Tempo training increases time under tension, improves control, fixes form issues, and can be used to emphasize different aspects of muscle development.
Examples
- 3-1-2-0 tempo: 3s down, 1s pause, 2s up, 0s pause
- Slow eccentrics for hypertrophy
- 5-second negatives on pull-ups
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Decline Smith Press
Strength · Machine
Deficit Deadlift
Powerlifting · Barbell
Depth Jump Leap
Plyometrics · Other
Dip Machine
Strength · Machine
Dips - Chest Version
Strength · Other
Dips - Triceps Version
Strength · Bodyweight
Double Kettlebell Alternating Hang Clean
Strength · Kettlebells
Double Kettlebell Jerk
Strength · Kettlebells
Common questions
What is Tempo Training?
Controlling the speed of each phase of an exercise using a prescribed timing. Tempo training involves performing exercises at specific speeds, typically written as four numbers (e.g., 3-1-2-0).
What exercises train the Tempo Training?
Good options include Decline Smith Press, Deficit Deadlift, Depth Jump Leap, Dip Machine, Dips - Chest Version. Each links to a step-by-step guide with demonstration images.
What are examples of Tempo Training?
3-1-2-0 tempo: 3s down, 1s pause, 2s up, 0s pause; Slow eccentrics for hypertrophy; 5-second negatives on pull-ups.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus