Good morning! I’ve been slacking lately on my “Happy National XYZ Day!” wishes. Today is National Peanut Butter Cookie, Jerky, Red Rose, and Loving Days.

Do with that info what you will. I’d be a happy camper if I could have those every day. 🍪🥓 🌹🤍 

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🎤 Playing with the tempo

Everyone’s playing with the tempo nowadays, including Ariana Grande in “the boy is mine” and Chappell Roan in “Good Luck, Babe!” I mean have you heard those slow downs at the beginning of Ari’s chorus and at the end Chappell’s current biggest hit? They’re life-changing.

What can we learn from Ari and Chappell? Well probably a lot. Regarding tempo specifically, your resistance training can also benefit from toying with the speed a bit!

What is tempo in regards to weight training?

Tempo is the speed and pace at which you lift weights with each repetition. It can vary from slow and controlled to quick and explosive and any combination in between.

Our friends at Functional Bodybuilding helpfully break down writing out tempo with a four-number “code” of sorts: XXXX. The first digit is the eccentric part of the lift (the stretching or typically lowering phase), the second digit is the pause at the muscles’ most stretched position, the third digit is the speed for the concentric portion of the lift (typically the pushing, contracting motion), and the last number is the pause after that before starting another rep with the eccentric portion. Each number represents a second, and an X represents an explosive movement (less than one second).

• So for example, a 31X0 tempo means you lower the weight for three seconds, pause for one second at the bottom stretch, explode the weight up, and hold it there for zero seconds, immediately lowering again.

This is a helpful framework for thinking about your tempo during each rep and something I use often.

Why bother paying attention to tempo at all? 

Different tempos can create different adaptations!

Here’s a high-level overview:

• Slow, controlled tempos—especially during the eccentric portion—probably create the most muscle damage, increasing propensity for soreness but also likely the most advantageous for hypertrophy (muscle growth).

• A pretty regular, standard tempo (one to two seconds for each portion of the lift) is a common way to lift and may work well for heavier lifts and absolute strength gains.

• A quick, explosive tempo—particularly for the concentric portion—is beneficial for generating speed, power, and general athleticism. 

  • There are two ways to stimulate and grow Type II muscle fibers (the big and strong ones that most grow from weight training): lifting heavy and lifting fast. Doing either or both will maximally recruit these fibers and induce adaptations.

• An isometric is when you hold a contraction and don’t move, which is technically a tempo I guess. These can be great for rehabilitation, stability, and tendon health.

Evaluate your tempos.

Are you rocking with the same speed for every rep of every exercise? There’s a good chance you could benefit from mixing it up. 

While you might think weight training is fairly simple (it can be; don’t overcomplicate), there are actually many variables you can manipulate to break through plateaus and produce new adaptations. It’s not just reps, sets, and weights that we can progress. If you can squat 225lb. for 10 reps at a decently fast tempo (like 1011), try slowing it down and adding a pause (like 4111) and see how much more challenging it is! The “time under tension,” as it’s called, can multiply quickly when you manipulate the tempo variable. 

As we typically try to take a balanced, well-rounded approach here at MTI, I would advise that developing a well-rounded resistance training program should include all sorts of tempos. Some exercises should be long, slow, and controlled. Some should be faster and stronger. And some should be explosively fast under lighter weight. 

This holistic approach will help ensure you’re juicing every positive physiological adaptation you can out of those muscles and all their supporting tissues. 💪 

And as we encounter movements and forces of varying speeds in real life, tempo training will translate directly to improved functionality! Whether it’s stepping off a curb, bursting up a flight of stairs, moving a piece of furniture, or anything else, training in various tempos will help you face every obstacle life throws at you, no matter the speed.

And that is something I think Ariana and Chappell would be proud of.

✅ Take Action

Every newsletter's Take Action section will invite you to take small steps to improve your health. Recognizing that we all have different capabilities, I'll offer three different levels of action you can choose to take.

Level 1: You may not have even been aware that you could play with your tempos to create different adaptations. Try slowing it down or speeding it up next time and just observe what feels different.

Level 2: Start targeting your tempos more based on your goals. Take the examples above and give yourself at least a 6-week training block to incorporate some new tempos and see what you can change.

Level 3: To become the most well-rounded everyday athlete, incorporate all sorts of tempos into your workouts. If every week, you can get in slow eccentrics, heavy strong lifts at a regular cadence, and quick, powerful movements, you’ll be as resilient as possible.

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✍️ Drew's Picks:

• ☎️ Reminisce(/Grieve?): One of the best articles I’ve read in awhile. A Time We Never Knew - by Freya India is a reminder of what life was like before we were all glued to our phones. It invokes a sense of loss as well as sympathy for today’s younger generations who never knew any different (I barely made the cut). Poignant reminders to stay present and ditch the tech sometimes.

Go listen to the songs at the top if you haven’t yet and play with some musical tempos as well. Your ears deserve the treat.

As always, please copy the link below and share with a friend! If you show me proof that you got 3 people to sign up by next Wednesday, I’ll buy you a coffee! ☕️ 

Keep moving,

Drew

The content in Move to Improve is meant to be informative in nature, but it should not be taken as medical advice. It is always a good idea to consult with a trusted health professional before making any major lifestyle changes that could have a significant impact on your health. This is not a medical resource, and any opinions and articles are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional. Please think critically and take what I say with a grain of salt (aka don’t sue me).