Tempo Training: Using Eccentric, Isometric, and Concentric Phases
TL;DR: Tempo notation: 3-1-2-0 = 3s down, 1s pause, 2s up, 0s at top. Slow eccentrics increase time under tension and improve control.
Why tempo?
- Improves motor control and mind-muscle connection.
- Increases time under tension without heavier loads.
- Great for lagging muscles and safe overload when joints are beat up.
Prescriptions
- 2–3–1 tempo (down–pause–up) for compounds to groove technique.
- 3–1–2 for hypertrophy on isolations.
- Pause in lengthened position for stability (e.g., split squats, rows).