‘One of the most important and most commonly waved aspects of weight training is following a specific and perfectly executed tempo,’ explains Sarah. ‘By applying this simple training principle you will increase the physiological responses to your exercises such as hormonal output and metabolic stimulus. Typically our clients will use a 4010 or 3010 tempo for most exercises in the early months of training.’
Tempo numbering explained - 4010
In the above example, the first number (4) represents the lowering phase of the lift. Executing a slow and controlled tempo helps to build up muscular tension.
The second number (0) shows that once you reach the end of the range of motion or bottom of the lift, there is no pause and the weight is lifted straight back up.
The lifting phase is the third number, in this case 1, which would mean a one-second count.
The final number (0) again shows there is no pause or rest at the top position and the cycle is then repeated by controlling down again for a four-second count.