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ID3 Seconds changes EVERYTHING!
TEMPO TRAINING & WHY IT MATTERS.
Tempo refers to the speed at which you perform each rep during a lift. In strength training, tempo is written using four numbers, each representing a phase of the movement:
Eccentric – Isometric – Concentric – Rest
Example: 31X0 on a Bench Press
3 Eccentric: Lower the bar for 3 seconds
1 Isometric: Pause for 1 second on the chest
X Concentric: Explode the bar up
0 Rest: No rest before the next rep
By controlling tempo, you can change the training stimulus and the adaptation your body produces.
Heavy weight + fast tempo (20X0)
➡ Places greater demand on the nervous system
➡ Increases motor unit recruitment
➡ Develops maximal strength and power
Lighter weight + slower tempo (4020)
➡ Increases time under tension
➡ Creates more metabolic stress in the muscle
➡ Improves control, stability, and muscle hypertrophy
Your body will only recruit as many motor units as it needs to move a weight from A to B.
This is why heavier loads or explosive intent will force the nervous system to recruit more muscle fibres.
So remember…
Resistance training isn’t just about the weight on the bar.
How you move the weight matters.
@identity.gym
