tempo training

Tempo Training: When and why you use tempo training

What tempo training is, and how to follow it. Let us understand the tempo training protocol, and tempo training could be a remarkable tool for you.


What does tempo training mean or 4-0-2-0?

Tempo numbers are always written in four numbers like 4–0–2–0, which are named E, P, C, P in short. Which will be like this:

4E = Eccentric (descent)
P = Pause at the bottom
2C = Concentric (ascend)
P = Pause at the top
tempo training
  • The first number represents the Eccentric (descent) or lowering phase of the lift (For example back squat). 4 is the number of seconds you must take to get under the squat i.e. the squat has to be taken down to the bottom in 4 seconds there is no pause at the midpoint.
  • The second number represents the Pause at the bottom of the lift (for example holding the bottom of a squat). 0 is the number of time spent in the bottom position of the lift. i.e. pause in the bottom position for 3 seconds before ascending.
  • The third number represents the Concentric (ascend or lifting) phase of the lift ( for example weight is moving up). 2 is the number of seconds takes to move the weight from the bottom position to the top. I.e., Take full 2 seconds to do weight move-up (lifting-up).
  • The fourth number represents the Pause at the top of the lift. 0 represents take 0 seconds pause at the top of a squat i.e. do next reps as soon as possible.

Time Under Tension (TUT) maintain a steady Tempo

Average, gym-folks seems to build-up some muscle and gain size rarely do 3-4 sets of anywhere from 6-10 or 12 reps. That’s a reasonably massive range for exercising, even before you concentrate on factors like how briskly or however intensely you’re lifting. By focusing on regular sets instead of striking a selected range of reps, you’ll be able to directly influence the intensity of the set and spur immense gains in size and strength.


TUT is often employed in strength and conditioning and muscle building. Essentially, it refers to however long a muscle is underneath strain throughout a set. A typical set of 10 reps for a median lifter can take anyplace from 15-25 seconds counting on lifting speed. By putt a muscle underneath longer bouts of strain, you’ll be able to cause intensive muscle breakdown resulting in sleeve-busting muscles.

If you want to optimize muscle growth, you need to incorporate a range of rep schemes (low weight/high rep, high weight/low rep, etc.), lifting tempos, and set durations into your workout plan. But if TUT training isn’t one among them, you’re shortchanging your results.

One of the foremost usually mentioned ideas within the science of hypertrophy, and nevertheless, it remains poorly understood. As per the research report a dose-response connection in exercise volume and hypertrophy. However no such relationship between lifting (concentric phase) tempo and muscle growth, despite tempo being a really effective method for increasing the duration of time spent performing a set of a strength training exercise.

When and who use tempo training

You can include during a workout or literally every exercise. Tempo training might not be necessary, but it can play a great role. Those who are younger or earlier in their training career will more benefit from focusing on their TUT’s than advanced athletes. They not only need the connective tissue and strength base, but they also need the body awareness as well. Everyone should use tempo training during a workout or literally every exercise at some point. All strength/power athletes can benefit from a slower time under tension that focuses on eccentric in the off-season. As it will develop body control, connective tissue strength, and hypertrophy.


  1. Improved body awareness.
  2. Improved control of lifts.
  3. Reduced Injury Risk.
  4. Teaches Control Through the Movement.
  5. Development of connective tissue strength.
  6. Develop intermediate muscle fibers.
  7. Improved stability.
  8. Develop work capacity.
  9. Focus on muscular components versus connective tissue components (a slow, controlled motion goes to position additional stress on the muscles, whereas a bouncy or trajectory motion can place additional stress on the tendons, etc.).
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