Tempo is the speed at which you perform different areas of an exercise.
It can change the stimulus your body gets from the lift. There is a learning curve to it, and it can be difficult at first. I always tell my clients to first gain confidence in getting into the gym and performing the exercises. Then when you are ready, begin incorporating the tempo more. I do include TEMPO TIPS in the programming that make following certain key parts extremely easy.
Each number represents a time and different area of the lift
• 3 seconds - Eccentric (lengthening of the muscle)
• 0 second - after the eccentric or lengthening of the muscle
• 1 second - the concentric (shortening or lifting portion)
• 0 second - end of the concentric or shortening of the muscle.
• 3 seconds - eccentric (downward motion)
• 0 second - no pause at the bottom
• 1 second - concentric (upward motion)
• 1 second - at the top
• 4 second - eccentric (downward motion)
• 1 second- pause at the bottom
• 1 second - contraction (upward motion)
• 0 second - at the top
Triceps and Back are the only muscle groups that are opposite to this, meaning, the eccentric is the movement up....
• 3 second - eccentric (movement up, its lengthening)
• 1 second - pause at top
• 1 second - contraction (movement down, muscle contracting)
• 0 second - pause at bottom