A few questions regarding tempo

[Jeff]

I recently started hypertrophy II in NROL and I have a few questions about tempo. I understand that in the tempo 321, 3 is the lowering or eccentric phase of the lift, 2 is the pause, and 1 is the concentric phase. My question has to do with the pause and where it should be in the lift for: rows (cable and bent over), pull-ups/chin-ups and lat pull-downs, and dips.

When performing cable seated rows, where is the pause in a 321 tempo? When the arms are out or when the arms are in close to the body? Same for pull-downs/ups and dips?

[MindPower]

jeff

rows, the pause is when the weight is closest to you
dips, pause at the bottom and pullups pause at the top of the movement
for rows and pullups the tempo should read 123 seeing as though the concentric phase is first in the movement
thats the way i have always done it

mark

[Ruslan Kedik]

Jeff, now that you're starting to train smart and utilize different tempo's with you lifts don't get discouraged if you can't lift as heavy. That's expected, especially if you're actually pausing for that X number of seconds. Also don't compromise good lifting form for heavier weights. If you can't keep your form together and maintain the tempo through you may be going to heavy. Keep in mind that I’m not saying you have to go light, I’m just saying that when you’re just starting off training with tempo’s it’s much harder than just lifting so some weight reduction may be good. I always tell those that want to build muscle to slow down and load the muscle, rather than just going through the motion and moving the weights around.

[Lisa~]

Originally Posted by MindPower

jeff

rows, the pause is when the weight is closest to you
dips, pause at the bottom and pullups pause at the top of the movement

Right.

for rows and pullups the tempo should read 123 seeing as though the concentric phase is first in the movement
thats the way i have always done it

mark

Not exactly. You can read my comments on tempo prescriptions in this thread from the NROL sub-forum:

Hypertrophy II