What is Weight Lifting Tempo?

Weight lifting tempo refers to the number of seconds it takes for you to complete the full range of motion of one repetition. It's normally expressed using either three or four numbers, each representing the number of seconds of each segment of movement of a particular resistance exercise. For example, a weight lifting tempo of 4/0/3/0 (7 seconds total) is performed with a count of 4 when lowering the weight, then no pause when you've reached the bottom, followed by a count of 3 as you raise the weight, and finally no pause when you reach the top of the lift. The four phases of each repetition are outlined in detail below: 1. Eccentric Phase - Also know as the "negative" portion of the lift. This is where the weight is being lowered, and there is tension on the muscle while it is being stretched. Hypertrophy training programs typically emphasize a slow and controlled eccentric movement. This phase is very taxing on the muscle fibers, and is what causes the majority of muscle fiber ...  more