How Much Weight Can I Put On My Second Floor How to Manipulate the Tempo of a Rep For Building Muscle

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How to Manipulate the Tempo of a Rep For Building Muscle

One common thing I notice in the gym is that people ignore the tempo in which they do reps and sets. Tempo is just as important as reps and sets when building the perfect muscle-building workout. Before I start talking about the tempo let me explain. Tempo is the speed at which you lift and lower the weight, rest at the top and bottom of each rep, and the overall time of the set. Next, I will tell you how to read the tempo because they are written out usually with only numbers in the line. An example written tempo would be 4242. This means you raise the weight for four seconds, rest for two seconds at the top of the rep, lower for four seconds, and finally rest for two seconds before moving on to the next. Rep.

Some people write with only three numbers such as 313 and ignore the pause at the bottom. I prefer to rest because they stop the momentum, and if you just swing the weight up and down this takes a lot of tension off of the muscles. Another thing to note is that the tempo contains an “X”. All means explode as fast as you go up. It seems simple enough to be able to manipulate the general tempo. One thing to note quickly. Some people write tempo the opposite way to me. Some have an eccentric or lower part of the weight first. Just need to know because there is no universal law for writing tempo.

Fast Tempo

Fast tempos are usually not used for muscle building exercises because they do not keep the muscles in tension long enough. But they are good for explosive training. A common explosive training tempo will look like X0X0, or as I call it hugs and kisses tempo. Explosive training is simply a quick movement meant to mimic a typical exercise so athletes can gain strength to dial it in and use it quickly. Usually explosive exercises are not done with a lot of dumbbells and barbells, but you use body weight exercises and medicine ball exercises. Medicine balls are great for explosive training because you can throw the ball and perform moves that would be impossible with a dumbbell. Bodyweight exercises are easy to manipulate for explosive training because you can lift your body off the ground. Push ups where you push away from the floor as hard as you can so you go into the air, and jumping squats are two good examples of explosive bodyweight training.

Slow Tempos

Actually I don’t see much value in really slow tempo, and slow means more than 15 seconds rep so the tempo will be like 6262. As the saying goes “Slow train becomes slow.”

Tempos Muscle Building

Now to get to the bread and butter of tempo manipulation. If you want to do this for muscle gain, you probably already know that you should use 8-12 reps. At least what is commonly known, but even ask for more detail in the training plan for muscle building you want to use a tempo that can keep the muscles in tension for 40-60 seconds. Anything below that will come out with strength gains and anything above 80 or more seconds will come out with aerobic benefits. The best is between 40-60 seconds. To get the time between these recommendations, we need to do about 5-6 seconds per rep. So the recommended time is 1131, 1121, or even 1221. Anything will be good because with 8 reps seconds will be 40-48, and with 12 reps will be 60-72 seconds.

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