Wednesday, October 20, 2010

Proper Tempo Prescriptions for Fast Muscle Gain

By Jason Ferruggia

I'm sure by now that many of you are familiar with the word tempo when it comes to training for fast muscle gain…Right?

No? Well, I wouldn’t feel left out or get too worried about it because it is a fairly useless concept. Tempo, in the training world, is the speed at which you perform your reps in a given set.

Therefore, the correct terminology should actually be “rep speed.” It is typically displayed in a three-digit code. The first number represents the eccentric or lowering (also called the “negative”) portion of the rep, the second number represents an isometric contraction or pause, if there is one, and the third number represents the concentric or lifting (“positive”) portion of the rep. For example, if you lowered the weight in three seconds, took a two-second pause, and then lifted it in one second, this would be represented by a 321 tempo. A 404 would mean that you lowered the weight in four seconds, did not pause, and then lifted it in four seconds. The concept of “tempo” was first brought to light back in the early 90’s. Plenty of people got suckered and jumped on the bandwagon. Since then, many trainers and strength coaches have written in great lengths about “tempo” and have suggested that different “tempos” induce different training effects. They have also suggested that “tempo” is something that should be manipulated frequently.

Here’s the truth…


Giving “tempo” prescriptions for mass building workouts and hoping that it will lead to fast muscle gain is a complete waste of time.


Changing the speed at which you perform your reps on a regular basis never lets you know if you are making progress or not. This is actually a great trick that some trainers use. They don't know how to get their clients stronger, so they just change the “tempo” and hope there is no way their clients will ever catch on to this ingenious little scheme. In January, you are benching with a rep speed of 505, and then in March, a 402 rep speed. Come June it's 323, etc., etc. Because the “tempo” keeps changing, so does the weight you’re able to use. But how do you know if you are ever getting stronger? It's just like using way too many exercises—there is just too much variety to keep track of. There are certain variables that need to remain constant in any experiment, and that's what your training program basically is-- an experiment. You are always testing what you are doing and you need to see if it's working, meaning that you’re getting bigger and stronger. If your bench goes up, is it because your “tempo” was different or did you really improve your strength? With varying rep speeds, you never really know. That is one of the major reasons why the “tempo” concept is completely useless.


So the next time you see a workout program with any kind of “tempo” prescription included in it, run the other way in a hurry; there far better ways to waste your time.


For more myth-busting information and to discover the real secrets of fast muscle gain, click
HERE now.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more How to Build Muscle Fast tips, check out http://www.musclegainingsecrets.com

13 comments:

Mujeres bellas said...

Hey, just wanted to say that this was a very well written post and I enjoyed reading it. It's great to see someone sharing interesting information on the internet.

Truthaboutabs said...

It’s really nice post. I glad to visit on this post. Thanks for sharing such a wonderful information..)

Truth About Abs Review

Phen375 reviews said...

It’s hard to find knowledgeable people on this topic, but you sound like you know what you’re talking about! Thanks... Phen375 reviews

Physical Therapist Waldwick said...

I found much great information. These prescriptions are more effective and gainful to get muscles strength. I like your article and keep posting!!!!

bulging disc said...

Does this have anything to do with Bulging Disc

Anonymous said...

Wow! Finally I got a web site from where I know how to really take useful data concerning my study and knowledge.



my web site :: Max Lean X Muscle Builder

Anonymous said...

Hi I am so delighted I found your webpage, I
really found you by accident, while I was searching on Askjeeve for something else,
Anyways I am here now and would just like to say thanks for a incredible post and a all round thrilling blog
(I also love the theme/design), I don’t have time to
read it all at the moment but I have saved it and also added
in your RSS feeds, so when I have time I will be back to read
much more, Please do keep up the superb jo.


Look into my page ... http://maxxtest300muscle.com

Anonymous said...

Hurrah, that's what I was looking for, what a material! existing
here at this webpage, thanks admin of this website.

Here is my blog Solpria REview

Anonymous said...

whoah this weblog is magnificent i love reading your posts.
Stay up the good work! You know, many persons are searching
round for this info, you could aid them greatly.


Feel free to visit my page: http://powerpumpxlblog.org

Anonymous said...

Hey There. I found your blog using msn. This is a very well written article.
I will be sure to bookmark it and come back to read more of
your useful info. Thanks for the post. I'll certainly comeback.


My webpage; http://xtremegainblogs.com

Anonymous said...

Very quickly this site will be famous among all blogging and site-building
people, due to it's nice articles

Review my weblog ... Xtreme Nitro Review

Anonymous said...

I am sure this article has touched all the internet users, its really
really nice post on building up new website.

My web page; get lean muscle, joinaction.com.hk,

Anonymous said...

Hi there, You have done a great job. I will certainly digg it and personally suggest to my friends.
I'm confident they'll be benefited from this
website.

my web blog click over here