Hello extraordinary humans,

Let’s talk tempos in training! I’ve been programming these a lot lately for a ton of different reasons and I want to share the magic and fun (I’m told I use this word wrong) of tempos with all of you!

I’ll be honest, I am usually the only person in the gym excited about tempos because they are…well…often unpleasant.

However, that unpleasantness speaks to the myriad of training adaptations they can support and the wide range of fitness levels they can accommodate so lets get into it!

What do I mean when I say tempo?

A tempo in training is a set timing for a given movement, typically with the goal of regulating the pace of at least half of the movement and increasing the time spent under tension (working). They are often written like this: 5:0:1:0

• the first number is the negative or eccentric phase
• the second is the time spent in the bottom range of motion under the most tension
• the third is the concentric or return phase
• the 4th is the time spent at the top, often out of tension

For example, we could do a push up with a tempo of 5 seconds down, no hold, 1 second up, no hold. 5:0:1:0

This set up would give us increased tension during the negative or lowering phase and a fast return with no hold at the top or bottom - training a nice combination of compliance (stretch or yield) in the connective tissues and strength for the return phase with a moderate amount of time spent under tension over all.

This slow negative tempo set up is one of my favorites for teaching control of a new movement and increasing range of motion without spending a ton of time stretching. The moderate amount of time spent under tension (compared to a couple methods I will explain below) also means that hypertrophic effects will be more moderate than other options. This is often my go to for beginners and one of my top choices for returning to training after injury.

In general, tempos and any increase in time under tension (how long you spend in a rep, with the muscles and connective tissue loaded and working) is great for:

• Strength
• Muscle mass
• Mitochondrial development (our little energy producers)
• Tendon health
• Motor control
• Range of motion
• and a ton of other things depending on what exercises, the tempo in question and how you apply those 2 variables to a workout structure.

Let’s dive in to a couple other options and talk about where and how to use them:

3:2:3:0 - This is a well studied tempo method for tendon rehab and health. The extended time with the tendon under stretch gives an inhibitory signal to the brain for pain and sensitivity and helps retrain elasticity. It’s also great for control in a movement, especially if you’re dealing with a reduced range of motion. It’s one of my top choices for rehab and for those on the hypermobility spectrum.

5:0:5:0 - Lots of time under tension but with less time spent at the bottom. This shift means less of an inhibitory signal from the tendons so if I am working with a client where we are developing power, I may choose this one instead of the 3:2:3:0. This set up will still give you a nice amount of lengthening under load so will also pair well with mobility and flexibility goals. This is also excellent for hypertrophy (muscle mass GAINS)

3:0:3:0 - A more moderate cousin to the 5:0:5:0, the reduced time under tension means it’s less metabolically intense but also that we can load higher. If the goals are very strength oriented and if we want to moderate hypertrophy this is typically the one I will choose. I’ll also choose this one to ease folks into how great tempos can feel.

How many reps, sets and rest - for all methods:

• For more of a strength bias, you would keep reps in the 6-10 rep range (or about 90 seconds)
• For more endurance, mitochondrial development and hypertrophy (muscle beach time) you could go higher, with rep ranges between 8 and 18 (90 seconds to 3 minutes)
• The number of sets you do depends on the rep range. Longer rep ranges means fewer sets. For those spicy 3 minute work intervals you would do only one set.
• Rest/recovery intervals will also scale - longer sets = longer rest. Go for a 1:1 work to rest ratio to startH

How to start integrating tempos into your training?

1. pick one day a week, these are metabolically expensive regardless of the method you choose.
2. Choose your method! My favorites for those newer to exercise are the slow negatives (5:0:1:0) and the 3:0:3:0. If you’re an experienced mover then match the method to your biggest areas of focus
3. Choose your exercises! Really the sky is the limit here, but there are a couple exceptions like jumping or plyometrics (duh.) It’s also worth being cautious with things like front or back squats as the increased time under compression isn’t always a good option for folks. If you’re experienced you can choose 2-4 exercises, for beginners, choose one. Classic choices are squats, split squats, rows, push ups etc. Glute bridges, sit to stands and resistance band pulls are a great option for those newer to moving.
4. Choosing load - do your first workout unloaded or lightly loaded and take note of quality and how close to failure you were by the end. If you made it through your desired reps then go heavier. If you got through less than half, consider scaling the exercise back (also if you are sore for 3 or more days, less is more next time.)
5. Stick with the same method and rep range for 3 -4 week. Adjust load as needed and ominously pull back if there’s any pain but give yourself the time and consistency to see what tempos change for you in your training, health and performance.

If you’ve stuck through this whole long email thank you! There’s a lot to play with here as there always is when you’re designing a training plan. I hope you’re able to walk away with a couple ideas to start trying.

Got questions about tempos or anything else training and movement related? Ask me anything here if you’d like an anonymous option or hit reply to this email!

Enjoy those tempos,

Sido
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WWW.SIDONIEADAMSON.COM

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