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⏱️ Mastering Tempo Training
The Secret to Controlled Strength and Muscle Growth
Valkence Fitness
December 25, 2024
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Have you ever thought about how fast—or slow—you perform your exercises? That’s where tempo training comes in. It's a powerful way to focus on control, build strength, and improve your mind-muscle connection.
TODAY’S FOCUS
TEMPO MAKES GAINS
Why Slowing Down Your Reps Speeds Up Results
Tempo training involves controlling the speed of each phase of a movement: lowering the weight (eccentric), lifting it (concentric), and pausing in between. For example, a 3-1-2 tempo for a squat means taking three seconds to lower, a one-second pause at the bottom, and two seconds to stand back up.
Why does this work? Slowing down increases time under tension, which means your muscles are working harder for longer. This added tension is one of the keys to stimulating growth and improving strength. It’s not just about moving the weight but doing so with purpose and precision.
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Another benefit of tempo training is injury prevention. By slowing your movements, you’re less likely to rely on momentum or improper form. This reduces stress on your joints and helps you focus on executing exercises correctly, making your workouts safer and more effective.
Tempo training isn’t just for advanced lifters—it’s perfect for anyone. Whether you’re doing push-ups, squats, or dumbbell curls, adjusting your tempo can make any exercise more challenging and engaging. It’s a great way to break through plateaus and add variety to your routine.
Start incorporating tempo training into your workouts. Pick one or two exercises per session, choose a tempo, and focus on form and control. You’ll feel the difference, and your progress will speak for itself.
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