Slow the Clock to Speed Up Gains

Slow the Clock to Speed Up Gains: Tempo & Time-Tension Value

Building strength and lean muscle mass is the object of any recreational fitness enthusiast or competitive athlete. Some may call it “toning” while others want to be muscular, but in the end all goals are the same. And with the Internet at our fingertips, we are constantly bombarded with information on the latest training fad, the most current scientific research and how our favorite celebrities train.

My goal with today’s short post is to give one or two small concepts that will simplify a Beginners approach (who may not a have a coach or trainer available) to program design and yield positive changes in body composition and performance. These concepts can also be placed into Intermediate and Advanced training programs.

If you have a clock, a watch or a cell phone, you have the means to shock your muscles and nervous system and create a positive adaptation. We all know that tempo is important when speaking about creating an environment for growth. The amount of time a given muscle is under tension will aid in induced mircotrauma following a few other cascading events, leading to muscular hypertrophy and altered muscular efficiency. This can be achieved through focus on a slow eccentric or by increasing the number of repetitions. Using the accepted “standard” rep range to cause hypertrophy, 8-12 repetitions done with a 3-4 second eccentric can find its equivalent with a higher rep range of let’s say 15-20, where a faster tempo can be utilized, but the total tension time will be about the same due to the increase in repetitions.

Bottom line…focus on how long the muscle is working versus getting OVERLY creative with the movement pattern itself.

Taking the Push Up, for example, we can perform 20 pushups in a controlled fashion, with a typical tempo of 2-0-1 focusing on good lumbo-pelvic-hip stability and extension at the top to force proper protraction of the Scapula. That same Push Up, without adding elevated body alignment or BOSU ball component, can be performed with a 4-5 second eccentric, followed by a 2 second isometric hold, and a forceful 1 second concentric push.

Next time you’re at the gym, trying playing with tempo of each repetition. You’ll be surprised just how much the time of a repetition can change the time it takes for the body to respond and grow!