Women's Fitness (UK) - - Fitness -

‘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.

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