Can someone please explain how tempo affects your gains. I noticed movements like Lat pulldowns seem to be slower in tempo than bench press and wonder why and how to determine the best tempo for your goals.
It's all dependent on your goals, as you've noted.
For most lifters, its best to use a slow and controlled lowering phase, pause for a moment or two at the bottom of the lift, and explode back up on the lifting phase.
Ex, 311 is probably the most common.
I know the others on this site have more scientific explanations... something about elastic response or whatever... I'll let them handle that!
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I have seen those tempo things they put in the workouts and think they are a waste of time. If you are picking up a big rock in your backyard, do you think about tempo. If you are putting a heavy suitcase up on a high shelf, do you think about tempo. I think tempo should be a natural thing. I think it takes away from your workout if you have to concentrate on bunch of different things when you are lifting the weight.
Interesting Tigereye. I never related it to real world applications. I will also add that when I use a slow tempo, it feels less natural then if I explode as fast a possible and use a controlled negative movement.
I think the low eccentric and fast concentric (e.g. 311) is supposed to good for hypertrophy, if I remember some reading correctly.
I'm generally using a 311 or 31X (x being FAST on lighter stuff) for martial arts application. It's trainin explosively to have more explosive power. But, generally still pausing at between the eccentric & concentric (the middle "1") to avoid getting the benefit of the stretch-shortening phenomenom.
If you don't like tempo work, then don't do any of Ian King's programs. LOL. He kills you with the tempo stuff. I don't know the scientific rationale, but I do know that his workout programs consistenly leave me feeling blasted and sore for a couple of days afterward. That's not entirely due to the slower tempo exercises, but I suspect they play a major role in my pain!
it all depends on what fiber type you are trying to stimulate I,IIA or IIB. Manipulating both the concentric and eccentric tempo could manifest significant hypertrophy if periodized corectly.
the body adapts to lifting speeds quickly. I would say every 2-4 weeks. Therefore, another way to increase the load on your muscle fibers is to completely eliminate momentum. Studies have shown that it takes several seconds for momentum to be eliminated after lowering a weight. If you pause at the bottom for 1-2 seconds you will have eliminated much of the mechanical advantage and force your muscles to do more of the work. I personally have tried this with monumental success. This is countraindicative if you are a powerlifter though. however, if hypertrophy is your goal first manipulate the negative this should introduce a significant stimulus for about two weeks,then increase the speed of the rep. This will allow the body to recruit more type IIB fibers. However, after a few weeks you will adapt, this is when you should try to eliminate momentum. The real point here is to play with repetition speeds and develop all your muscle fibers types, stimulation of motor units, which in turn can lead to hypertrophy.
"I have seen those tempo things they put in the workouts and think they are a waste of time. If you are picking up a big rock in your backyard, do you think about tempo. If you are putting a heavy suitcase up on a high shelf, do you think about tempo. I think tempo should be a natural thing. I think it takes away from your workout if you have to concentrate on bunch of different things when you are lifting the weight. "
The reason tempo IS important, on a very basic level, is that if you lift very slowly, you're simply wasting time and energy.
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The reason tempo IS important, on a very basic level, is that if you lift very slowly, you're simply wasting time and energy.
I think we are talking about the same thing. I don't think it is natural to lift a weigth slowly. When I pick up a big rock, I usually try to lift it as fast as I can.
Tiger-- i can see what you're getting at. i mean i find that when im sitting there counting for my tempo, i kind of lose something on my lifts...it's hard to explain but it's like i feel like i don't have as good of a session.
Check out about a third of the way down: "Counting Tempo is for Wussies". It discusses what zhuangshi just mentioned: When actually counting tempo, you take focus away from heavy lifting.
Slow lowering phase, explosive pushing.... Easiest way to "do" tempo.
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:p 
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