Fitness
Tempo Training
Tempo training sets lift speed with a four-number code to control time under tension, technique, and hypertrophy versus power goals.
Tempo training prescribes lift speed with a four-number code—eccentric, pause bottom, concentric, pause top—such as 3-1-1-0 for controlled hypertrophy. Slower eccentrics increase time under tension; explosive concentrics build power on other days.
Write tempos in your program so you do not drift to sloppy reps.
Common questions
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What tempo is best for hypertrophy?
Controlled eccentrics around two to four seconds with steady concentrics are common—e.g., 3-1-1-0. Match tempo to the exercise; grinding every set slows recovery.
Related terms
Put Tempo Training into practice
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