Understanding Tempo for Strength Training.

Tempo refers to the speed at which you perform a single repetition of an exercise. It is typically written as a four-digit sequence, each number representing a specific phase of the movement.

Breaking Down the Four Digits:

1️⃣ Eccentric Phase – The first number indicates how many seconds to take during the eccentric (lowering) portion, where the muscle lengthens under tension. Examples include lowering into a squat or descending during a chin-up. Some exercises, such as deadlifts, chin-ups, and rows, begin with a concentric phase instead.

2️⃣ Pause in the Stretched Position – The second number represents how long to hold at the bottom of the movement, between the eccentric and concentric phases. For instance, pausing at the bottom of a squat or when the bar touches your chest in a bench press.=

3️⃣ Concentric Phase – The third number specifies the duration of the concentric (lifting) phase, where the muscle shortens to overcome resistance. A number indicates the number of seconds to lift the weight. At the same time, an "X" signifies Intended Maximal Concentric Acceleration (IMCA)—meaning you should push as fast as possible, regardless of actual bar speed.

4️⃣ Pause in the Contracted Position—The fourth number determines how long to hold at the top of the movement before starting the next rep. For example, you could lock out a squat or hold yourself at the top of a chin-up.

Practical Examples:

BB Squat – 4-2-1-0 Tempo

Since a squat begins with the agonist muscles in a shortened position, the first action is eccentric:

4 seconds to lower into the bottom position

2-second pause at the bottom

1-second concentric to stand up

0-second pause at the top before the next rep

Chin-Up – 3-1-1-2 Tempo

A chin-up starts with the agonist muscles in a lengthened position, so the first action is concentric:

1-second concentric to pull up

2-second pause with the chin over the bar

3-second eccentric to lower into a full hang

1-second pause at the bottom before starting the next rep

Mastering Tempo helps control movement quality, build strength, and improve muscular endurance. Whether training for hypertrophy, strength, or skill refinement, understanding Tempo can significantly impact your progress.

Understanding your training phase and what you are trying to get out of the exercise is essential.

The most important thing is that you keep it consistent from day 1; you don't want to start with a 4-0-X-0 Tempo, and as the weight gets heavier, move to a 2-0-X-0 Tempo.