Tempo Training for Weights

Functional Bodybuilding loves tempo training! Get more from your strength training with weights or even bodyweight by incorporating tempo as a control point. Tempo builds motor control, joint strength and stability, helps improve form, and gives a different dose response depending on the lift. I'll show you how in this video and give some recommendations for choosing loads as an alternative to your percentage 1RM (and why).

The four numbers in a tempo prescription refer to how fast or slow you move for each part of a movement, for example, a back squat at 32X1 would be:

3 seconds down (eccentric)
2 second isometric (hold tension)
eXplode up as fast as you can!
1 second pause before the next rep

For a pull-up or other movement that starts at the top, start at the 3rd number as you pull up.

[lainelorbera]

I ve got the best three advice from you. 1- About how to train without burn out and still being effective 2- Meal prep and conservation, and finally from this video the most important: 3- Tempo training!!! I am really happy with all your content, as well how well you explain (concerning meals and workout exersises functions) and make undertanding complex things with a clear explanation where i can follow you and enjoy the proccess at the same time.

[kevtz]

Hey Marcus. I don't have a lot of public social media so I'm going to leave this comment here and hope you find it. Ive subscribed to your program before and currently listen to your podcasts and watch youtube videos. For people like myself that have lifted weights for years, it's really hard to transition from structuring workouts from a specific number of set/reps. I'd love to have a podcast/newsletter explaining how to learn to do tempo work and measure progress for people like myself. It's very easy to "cheat" the workouts by not following the tempo. I'm not 40 years old and have lifted for 20 years. I want to lift smarter but the path of least resistance seems to always win out. Thanks for all your work.

[tasakattotarzan]

Agreed! The daily performance changes quite a lot and it is difficult to blindly obey the programming offered. Some clever modification is always needed and that comes with the experience. Thank you for these videos and instructions!

[VincentRissolo]

I hate tempo... Because it's hard...lol! Truly respect your programming AND get great results both aesthetically and performance.

[RickMartinYouTube]

seeing you do those deep squats makes my knees hurt just watching--58 yr runner here - can't remember the last time my knees took that much weight

[ronroberts]

As weeks progress are we to add weight or does the faster tempo effectively the same thing as adding weight? Also, it seems we are still subject to days of not being able to perform as well with tempo training just as we are with % of max approach. So, on our off days do we just settle for less reps, calling it quits if our form gets uncontrolled? Thanks for the vid and your instructions!

[audriusstonkus]

THe tips videos are great, but why don't you do a workout video?

[MM-hcnr]

Noob here, so in description note for pull-ups, start by xploding up, 1s pause, lower from bar 3s, hold 2s n xplode up again or am I wrong?

[mariomignella]

Hi, how to use tempo training instead of percentages also in other strength exercises such as deadlift or overhead press? In addition, can it also be used in snatch and clean & jerk?

Thanks a lot for the idea!

[GD_wolf]

What about when there is a specific workout routine has the following
*Narrow Grip Floor Press; 2020 👈🏻with 10-12 reps 3 sets

[jankeizer]

hi marcus, huge fan & persist member

I find it very difficult to keep tempo, and to focus on the tempo

would you recommend using an app like ''tempo coach'' or a ''metronome''?

how do you keep count, simply by counting out loud or in your head?

grtz from amsterdam

[matteom]

Marcus great content. I always struggle with auto-regulating the weight as I feel like maybe I am letting myself down by using the same weight I did 6-8 reps last week for 4-6 reps the next session as I am not 'feeling it' on the day of training. Is there a way you over come this mentally?

[MrKyriakoulakos]

If I use tempo on my training most of time compare to weighted training is that possible to achieve the same results (bodyshape and strength)?

[boomboomkawabanga]

Am I the only one just focussed on the man-bun?