Understanding Tempo

The following is an excerpt from Poliquins' book "Poliquin Principles" pg 25


"To achieve the appropriate training stimulus, you must adhere to the precise speed of movement for all aspects of a lift: eccentric, isometric and concentric. Instead of using such vague terms as "fast" or "slow," I express tempo in my workouts in a four-digit abbreviation - such as 4210. This is a formula first popularized by Ian King, a strength coach from Australia.

"The first digit of the tempo formula is the lowering (eccentric) portion of an exercise; the second digit is the pause (isometric) phase; the third is the return (concentric) movement; and the final digit is the pause before the next rep (isometric). Each digit refers to the number of seconds it takes to complete each phase, and the letter X means to preform that portion of the lift as rapidly as good technique allows. Thus, if X is written in the formula such as 20X1, the lift should be performed with explosive action and full acceleration during the concentric phase.

"Using the bench press as an example, a 42X1 tempo means you would lower the weight in four seconds, pause at the chest for two seconds, press the weight as fast as good technique allows, then pause for one second at extended arms before repeating for another rep.

"This simple format enables you to take more precise control of the training stimulus. To achieve consistency between reps, it is best to count at a speed that is similar to the action of a clock (e.g., one thousand and one, one thousand and two, etc.) to prevent counting erratically or too fast. The count should begin when the resistance implement (barbell, dumbell or body part) starts moving, not before or after"