What tempos do you implement working out?

[Gh0st3ml0c]

Sup guys and gals I was just curious what tempo do you use in your workout if you use one at all?

The tempo I use is 3-1-1-0

3 seconds lowering the weight.
1 second pause at the bottom
1 second returning the weight up
0 seconds pause before lowering

 

[liftandswim]

IMO worrying about specific tempos is largely a waste of time (outside a few circumstances).

If you're training one of the big lifts with the goal of getting stronger, just lift the weight.

If you're performing assistance and/or isolation work, control the weight and be deliberate in your technique.

 

[Gh0st3ml0c]

IMO worrying about specific tempos is largely a waste of time (outside a few circumstances).

If you're training one of the big lifts with the goal of getting stronger, just lift the weight.

If you're performing assistance and/or isolation work, control the weight and be deliberate in your technique.

Agreed it more or so I go with it to emphasize on the negative and get the best time under tension? The tempos more or so for the isolation moves and weeks when I lift light enough for the 10 - 12 rep range...

 

[bolt10]

I use all of them, depending on the goal of the lift and the situation.

Pauses at various lengths at the top/bottom of certain movements are most common for me or a slow tempo in both directions (like 3131) when I really hate myself.

In general though I'd default to what L&S said, while varying the tempo if necessary and not getting married to a single one.

 

[Chrisehyoung]

For isolation exercises for hypertrophy I generally use a 4010 tempo. For my big lifts for power I use whatever it takes to move the weight.

I agree with the previous posters that tempo is very much dependent on goals.

 

[HJH]

Regardless of goals, I'm always trying to be as explosive as possible on the concentric. I might slow down the eccentric if trying to increase time under tension, but never the concentric.

 

[mountainman33]

For strength I use an explosive contraction and slow controlled release, but I don't measure the time on release. During a hypertrophy workout I focus on tempo for TUT.