Tempo Training: Complete Guide to Rep Speed & Time Under Tension

What is Tempo Training?

Tempo training is a method of controlling the speed of each phase of a rep. Instead of lifting at random speeds, you prescribe exact durations for the eccentric (lowering), pauses, and concentric (lifting) portions of every repetition.

The concept became popular through bodybuilding coach Charles Poliquin in the 1990s, who used tempo prescriptions to precisely control training stimulus. Today, methodologies like the Kuba Method and Mentzer HIT rely heavily on controlled tempo for maximum muscle stimulation.

Understanding Tempo Notation

Tempo is expressed as four numbers, each representing a phase of the rep in seconds:

Special notations:

• X = Explosive (as fast as possible with control)
• 0 = No pause, immediate transition

So a 3-0-X-0 tempo means: 3-second eccentric, no pause at bottom, explosive concentric, no pause at top.

The Science Behind Tempo Training

Controlling tempo affects muscle growth through several mechanisms:

• Time Under Tension (TUT): Slower tempos increase the total time your muscles spend under load. Research suggests 30-60 seconds of TUT per set is optimal for hypertrophy.
• Mechanical Tension: Controlled eccentrics create greater mechanical tension on muscle fibers, one of the three primary drivers of hypertrophy.
• Metabolic Stress: Extended TUT increases metabolite accumulation (lactate, hydrogen ions), creating the "pump" and additional growth signaling.
• Muscle Fiber Recruitment: Slower speeds prevent momentum, ensuring the target muscle does all the work rather than relying on tendons and leverage.
• Lengthened Position Training: Pausing at the stretched position (bottom of most lifts) creates additional stimulus where muscle growth is most potent.

Common Tempo Prescriptions

For Hypertrophy

For Strength

How to Implement Tempo Training

1. Choose your goal: Hypertrophy typically uses slower tempos (3-4 second eccentrics), strength uses faster tempos with explosive concentrics.
2. Reduce weight 10-20%: Controlled tempo is harder. Start lighter than your normal working weight.
3. Count each phase: Mentally count "one-thousand-one, one-thousand-two" during each phase, or use a training app with tempo cues.
4. Focus on the eccentric: The lowering phase is most important for hypertrophy. Never rush it.
5. Maintain consistency: Every rep should follow the same tempo. If you can't maintain tempo, the set is over.

Best Exercises for Tempo Training

Excellent (Easy to Control)

• Dumbbell exercises (curls, presses, rows)
• Cable exercises (flyes, pushdowns, curls)
• Machine exercises (leg press, chest press)
• Bodyweight (push-ups, pull-ups, dips)

Good (Requires Practice)

• Barbell compounds (bench, row, RDL)
• Squats and lunges
• Overhead press variations

Challenging (Advanced)

• Deadlifts (eccentric control is difficult)
• Olympic lifts (by nature explosive)
• Heavy compound sets near failure

Programming Tempo Training

Beginner Approach

• Start with 2-0-2-0 tempo (easy to count)
• Apply to isolation exercises first
• Progress to 3-0-1-0 as control improves
• Use tempo on all exercises for form development

Intermediate/Advanced

• Use 3-1-1-1 or 4-0-2-0 for hypertrophy phases
• Reserve slower tempos for isolation and pump work
• Use faster tempos (2-0-X-0) for heavy compound strength work
• Periodize: slower tempos in accumulation blocks, faster in intensification

Sample Tempo Training Workout

Upper Body Hypertrophy (3-1-1-1 Tempo)

• Incline Dumbbell Press: 3x8 @ 3-1-1-1 (48 sec TUT per set)
• Cable Row: 3x10 @ 3-0-1-0 (40 sec TUT per set)
• Dumbbell Lateral Raise: 3x12 @ 3-1-1-0 (60 sec TUT per set)
• EZ Bar Curl: 3x10 @ 3-0-1-1 (50 sec TUT per set)
• Tricep Pushdown: 3x12 @ 2-0-1-1 (48 sec TUT per set)

Lower Body Strength/Hypertrophy Mix

• Back Squat: 4x5 @ 2-1-X-0 (strength focus)
• Romanian Deadlift: 3x8 @ 3-1-1-0 (hypertrophy focus)
• Leg Press: 3x12 @ 3-0-1-0 (pump work)
• Leg Curl: 3x10 @ 4-0-2-0 (slow eccentric emphasis)
• Calf Raise: 3x15 @ 2-1-1-1 (full range control)

Tempo Training Mistakes to Avoid

• Going too heavy: If you can't control the eccentric, the weight is too heavy. Ego-lifting defeats the purpose.
• Inconsistent counting: "1-2-3" should always be the same duration. Use a metronome app or training app if needed.
• Forgetting to breathe: Extended time under tension requires proper breathing. Exhale on concentric, inhale on eccentric.
• Using tempo for everything: Heavy compound lifts for strength don't need slow tempos. Match tempo to your goal.
• Ignoring the pause: The pause at the bottom (lengthened position) is crucial for hypertrophy. Don't bounce.

Tempo Training vs Regular Training

Who Should Use Tempo Training?

• Beginners: Builds proper form and mind-muscle connection from day one
• Hypertrophy-focused lifters: Maximizes muscle growth stimulus per set
• Those with joint issues: Controlled movement reduces injury risk
• Plateau breakers: Changes stimulus when regular training stalls
• Home gym users: Gets more from lighter weights

Less optimal for: Maximal strength training, powerlifting competition prep, explosive sports training (use faster tempos instead).