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Some lifting strategies grab all the attention: set/rep schemes, splits, and exercise selection. But tempo, the red-headed stepchild of training, dramatically affects your results, too. Tempo is the speed at which you raise and lower a weight, along with the pauses you use at the top or bottom of a lift. Example: 3-2-1-0.
• First Number: The time you spend in seconds on the eccentric or lowering phase.
• Second Number: The amount of time you spend at the bottom of the lift, indicating the time in seconds of the pause.
• Third Number: The concentric phase where you're lifting the weight. This number tells you how long it should take to move the weight back to the starting position.
• The Fourth Number: The time you spend holding the weight at the top.
Eric Bach
Narrated by Dani Shugart
00:00 Tempo Play: An Underrated Variable for Size & Strength
00:09 What is Training Tempo?
02:42 Weekly Ascending Tempo Progression
03:58 Ascending Tempo - 3-1-1-0
04:20 Ascending Tempo - 3-2-1-0
04:49 Ascending Tempo - 4-2-1-0
05:24 Intra-Workout Tempo Progressions
06:14 Descending Set 1 - 3-2-1-0
07:27 Descending Set 2 - 3-2-1-0
08:09 Descending Set 2 - 3-2-1-0
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