tempo

Uni-angular Tri-sets for Bigger Arms Q: I’d like to try a training cycle to bring up my arms, which are lagging behind my other bodyparts. I’ve been training for two years. Can you give me some ideas? A: Try a five-day cycle in which your arm workout falls on the first or second day. The...

Pull Ups vs. Chin Ups: How These Two Moves Differ Pull Ups and Chin Ups are both great exercises, but which will help you more? Chin ups and pull ups are, without a doubt, some of the greatest bang-for-your-buck upper body exercises and assessments of upper body strength. One is certainly more...

Rep Tempos Science - Some believe you need train explosively to maximize how many reps. Whereas others train with a slow rep tempo to increase time under tension. What's more beneficial? Swipe left for details on rep tempo science. - When gaining muscle is the goal, a range of rep tempos work. A...

When you lift weights, there are two primary muscle actions you perform. The concenctric (lifting the weight up) and eccentric (lowering the weight down). It is common for people to only focus on the concentric to lift up as much weight as possible for a certain number of repetitions. But we...

Verified Rope Hammer Curl, Double Contraction – The brachialis (the muscle situated underneath the biceps) contributes to upper arm thickness more so than the biceps. Increasing its size is an easy way to make the arm bigger. The brachialis responds well to a slower tempo and isometrics holds...

Many trainers advocate for using slow and controlled lifting tempos as they believe this will lead to greater growth. However, this review found that lifting tempo has no effect on muscle growth. Furthermore, extremely slow tempos were actually less effective for growth than fast tempos. Let the...

Training hard is more important than following a plan. And if you're losing motivation, it'll be more difficult to train hard. Someone who trains brutally hard with laser-like focus on a very basic plan will get better results than someone who trains at 80% on the best plan designed by man. The...

DANCE TO THE TEMPO GAIN MORE BY CHANGING YOUR REP TEMPO by Jeremy Likness There are a million ways to train. One great way to add variety to your training is to understand and use the concept of tempo. There are a million ways to train, and a million ways to alter your training. Many people...

Rep Tempo: What Is The Best Weight Lifting Tempo? by Stephen Bergeron, CSCS, CPT With all of the different training variables such as sets, reps, exercise selection, rest period, how many days to lift per week, etc. it’s no wonder that a training concept such as rep tempo often gets overlooked...

6 Questions About Tempo Trainingby Mike Robertson Think you know all there is to know about program design? Everyone's familiar with the basic components of a strength-training program, like sets, reps, rest periods, exercise selection, how many days per week you train, etc. But show me a coach...