Master the Basics - Tempo & Range of motion
Next in my Master the Basics series is tempo and range of motion.
Tempos are written in 4 digits, for example, 4211.
The first number is the lowering phase, which is ALWAYS the slowest aspect of the motion.
The second number is the hold after the lowering phase.
The third number is the lifting phase, where the effort is exerted (this is always the fastest action in any lift).
Finally, the last number is the pause after the lifting phase.
Tempo is a challenging topic, so I can't show you a tonne of research supporting tempos as a valuable way to progress an exercise. However, all the research shows that changes in load and volume are the most important drives for strength and hypertrophy. You need three things for progress: overload, mechanical tension and metabolic stress. Which tempo does not do.
But here's the thing, research is never done over a long period. Usually 8-12 weeks max. In that time frame, it's hard for something like TUT to come out as beneficial. Progress takes time, and you have to be patient. Anyone who has gone through the gears too fast with load and/or volume will tell you that you end up backing yourself into a corner where you can't progress anymore. This is where tempo can be useful.
Spending a few weeks at each new load or volume while manipulating tempo gives you more time to progress and build tolerance at each increase. Plus, for higher-skill exercises like split squats, going slow aligns with a reduction in injury risk. I’m not going to stand here and say all you need to do is slow down and you will see remarkable results, but tempo should sit alongside volume and load as an option for progression, for you to use when you know you are starting to rush your reps.
Note that for maximal strength at low reps, you should never try to purposefully slow down. You want to move fast when your main aim is to get strong. The bigger compound lifts like squats and deadlifts for reps under 6, should be moved quickly. Tempos are great to play with, especially on isolation exercises, so you can really "feel" the target muscle working through the range of motion.
As well as playing with tempo, you can explore your range of motion.
Increasing the range or depth in which you take a movement is a great way to progress the training stimulus. Having the capacity to move joints through the full expression of motion is essential to ensuring well-rounded strength and long-term joint health.
Plus, as part of your focus on progressive overload, you can use a range of motion. Rather than going heavier or adding reps, could you not try to go deeper into the movement? Of course, there needs to be a focus on control of motion, and you should be able to move into these ranges pain-free.
Range of motion can do a few things. Increasing the amount a muscle lengthens under tension will increase the mechanical tension placed on a muscle which is great for strength and hypertrophy. Also, it’s very taxing for muscles to be lengthened under load, which increases metabolic stress and is also crucial for hypertrophy.
A caveat on the range of motion is a tipping point that just trying to chase extreme ranges becomes pointless or potentially could induce injury. An example is squatting “Ass To Grass”, where the extreme end range often causes the pelvis to roll tuck under (butt wink) and excessive valgus forces at the knee. Which, under load, could cause problems. What you really want is to take a muscle or muscles through their full length and not allow movement compensations to happen.
Another example is taking a dumbbell chest press all the way down to the point where the shoulder shrugs and rounds forward. Rather than further lengthening the chest muscles (pecs), it brings in surrounding tissue like traps and anterior delts. So using good form, controlled tempos and listening to your body is a crucial part of full ROM training.
Stay tuned next week for another instalment of Master the Basics and don’t forget to follow me on Instagram where I share exercise techniques, and show you how to maximise your training.
I hope you enjoyed this blog post, if you have any questions I host a weekly Sunday Q&A session on my Instagram channel. Otherwise, please feel free to email me at andy@andyvincentpt.com. If you want to get in touch and see how I can help your fitness and become your Online Personal Trainer, click here.
