lifting tempo

Definition

The speed at which you perform each phase of an exercise, usually written as a sequence like '3-1-2-0' representing eccentric-pause-concentric-pause in seconds. It turns simple lifting into a mathematical equation that most people promptly ignore.

Example Usage

The program prescribed a 4-0-1-0 tempo, which I interpreted as 'lift the weight at whatever speed feels natural while counting in my head.'

Origin

Formalized in strength training coaching in the 1990s, particularly by Charles Poliquin

Fun Fact

Research shows that the total time under tension matters more than the specific tempo used, making those precise tempo prescriptions more preference than prescription.

Source: Strength training and program design terminology

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