As a trainer, I like teaching my clients to lift. I believe that getting them comfortable with the equipment in a gym promotes routine longevity, and studies show that a combination of resistance training and cardio is the most effective way to burn fat and increase fitness. I'm not that trainer who puts a client on a treadmill or bike and then has them do the occasional lunge with the pink dumbbells. My clients, no matter their fitness level, will squat under a barbell at some point. They will swing a kettle bell. They will lie on a bench, and they will pick up something heavy. Building the proper foundation, with proper form is essential in resistance training. This is where tempo training comes in.
Basically tempo training is performing an exercise at a set tempo. Usually the tempo is given in four numbers (some trainers use three, omitting the last number). The first number represents the amount of time in the eccentric phase (the "lowering" phase), the second the duration of the pause between eccentric and concentric phases, the third the time in the concentric phase and the fourth the pause at the "top." For instance, in a 3-1-1-0 tempo for a squat, you would count to 3 while lowering the weight, pause for a second at the bottom, push the weight up in 1 second, and then go right into the next rep without a pause.
Going slower through the range of motion in an exercise, like the squat, gives the lifter the opportunity to really focus on proper form. The slow tempo will reveal flaws and expose weak muscles, and it will force the lifter to be cognizant of these deficiencies.
Tempo training also increases the time under tension, which is effective in muscle and strength building, and it challenges the core in having to hold the load longer. Making the muscles work longer under tension creates more muscle trauma, leading to more growth, and it challenges the lifter's stability.
If your fitness goal is more strength or more muscle mass, you should certainly incorporate tempo training. You can also use it to correct flaws in form, and it is useful in switching up a tired routine. I've found that a tempo slow in both the eccentric and concentric phases (3-1-3-0), helps with form effectively, while using a slow eccentric and fast concentric tempo is effective in building muscle and strength. Of course, if you're wanting to burn calories, longer reps (more tension) will increase caloric expenditure. So whatever your goal, tempo training may be something you want to try. Happy lifting!
