Tempo training is a deliberate and structured approach to resistance training that involves controlling the speed at which you perform each phase of a lift, including the eccentric (lowering), isometric (pausing), and concentric (lifting) phases. This method is strategically used to manipulate variables like time under tension, muscle fiber recruitment, and metabolic stress, ultimately promoting muscle growth. Here’s how tempo training works for muscle growth:
- Time Under Tension (TUT):
- Eccentric Phase (Lowering): Slowing down the descent of the weight during the eccentric phase increases the time the muscle is under tension. This prolonged TUT is associated with greater muscle damage, a key factor in hypertrophy.
- Isometric Phase (Pausing): Introducing pauses at specific points in the lift prolongs TUT further. Pausing during the isometric phase enhances muscle engagement and promotes greater stress on the targeted muscles.
- Concentric Phase (Lifting): Controlling the speed of the lift during the concentric phase ensures that the muscle continues to work against resistance, contributing to sustained TUT and promoting muscle growth.
- Muscle Fiber Recruitment:
- By varying the tempo, you can selectively recruit different types of muscle fibers. For example, slowing down the eccentric phase recruits more type II muscle fibers, which have a higher potential for growth. This enhanced recruitment contributes to overall muscle development.
- Metabolic Stress:
- Tempo training induces metabolic stress, a key factor in muscle hypertrophy. Metabolic stress occurs when the muscles experience a buildup of metabolites (such as lactate) due to prolonged muscle contractions. This stress triggers cellular responses that contribute to muscle growth.
- Hormonal Response:
- Certain tempo protocols can influence the hormonal response, including the release of testosterone and growth hormone. These hormones play a crucial role in muscle protein synthesis and overall muscle development.
- Progressive Overload:
- Incorporating tempo as part of your progressive overload strategy is essential for long-term muscle growth. As your body adapts, you can manipulate tempo variables (e.g., increasing the duration of the eccentric phase) to continue challenging your muscles, promoting ongoing adaptation and growth.
- Individualization for Goals:
- Tempo training can be tailored to individual fitness goals. Whether you aim for hypertrophy, strength, or muscular endurance, adjusting the tempo allows for customization based on specific objectives.
In summary, tempo training works for muscle growth by strategically manipulating the speed of each phase of a lift. This approach maximizes time under tension, optimizes muscle fiber recruitment, induces metabolic stress, and influences hormonal responses—all of which contribute to the hypertrophic response and the development of lean muscle mass. Incorporating tempo into your resistance training routine adds a valuable dimension to your workouts, fostering continuous progress and improvements in muscle size and strength.
