Definition of Weight Training Tempo

Tempo in weight training is the rhythm at which you raise and lower a weight, including the rest time at the top of the lift and at the bottom of the lift or return of the weight.

Tempo has a particular numeric scheme to describe the different phases. For example, 30X1 would mean:

• The first number '3' is the time in seconds to lower the weight after you've reached the top of the lift. This is the eccentric or negative phase.
• The second number '0' is the pause at the completion of the exercise or at the start of the lift.
• The third character 'X' means an explosive lift in the concentric phase. This could be the lifting of the dumbbell in an arm curl in the concentric phase for example. X just stands for explosive movement.
• The fourth number '1' is the pause at the top of the lift, or when you have bent the elbow and lifted the dumbbell to the highest point in an arm curl.

Many schemes are possible, depending on the particular brand of weight training you might be using. Superslow training, for example, might use a 3-second lift rather than an explosive lift.

For novice and general fitness training, you could use 3331 or even 3631. Remember that the first number is the eccentric movement of returning the weight to the starting position while lengthening the muscle and increasing the joint angle.