Workout tip of the week Tempo The speed to perform an exerc..
🕑 Added 2017-10-14 14:00:00 +0000 UTC
Workout tip of the week Tempo The speed to perform an exercise is very important, and should vary depending on your goal. Sometimes you will see it written down like this: 40X0 or 2011, each number (letter) denote a phase in each lift: The First number (the 4 in 40X0) is the amount of time you should take to perform the Eccentric portion, or, the lowering of the weight or exercise. The Third number (the X in 40X0) is the amount of time you should take to perform the Concentric portion or the raising of the exercise or weight. An X indicates as fast as possible, i.e. explosive (but still maintaining good form). The Second number (the first 0 in 40X0) is the amount of time to hold the weight/pause at the bottom of the exercise. In this case there is no pause. The Fourth number (the second 0 in 40X0) is the amount of time to hold the weight/pause at the top of the exercise. Using tempo gives your lift structure, rather than just whatever you feel like, and depending on your goal (e.g. size vs endurance vs definition) you should have different tempo. For example, for definition you may squeeze at the top for longer (4th number), but for size you may spending longer at the eccentric phase (first number). What's your tempo?
