Let’s talk about something I never hear anyone speaking about - TEMPO. (Wearing @iluslabel EXPOSED CONFIDENCE collection launching 5.22 at 12 pm est.) Well what is it? In fitness, “tempo” refers to the speed at which you perform an exercise, specifically the timing used for the phases of a movement—like lifting and lowering a weight. Tempo is usually described with a series of numbers that represent seconds, for example, 3-1-2-0: 1. Eccentric (Lowering) Phase: The first number represents the time taken to perform the eccentric phase, where you lengthen the muscle, typically lowering the weight. A “3” would mean you take three seconds to lower the weight. 2. Pause at Bottom: The second number indicates if there’s a pause at the bottom of the movement, where the muscle is fully lengthened. A “1” would mean a one-second pause. 3. Concentric (Lifting) Phase: The third number is the time taken to lift the weight or perform the concentric phase, where you shorten the muscle. A “2” indicates lifting the weight over two seconds. 4. Pause at Top: The final number represents any pause at the top of the movement, where the muscle is contracted. A “0” means no pause; you would immediately start the next repetition. Manipulating the tempo of an exercise can affect muscle tension and recruitment, potentially leading to different training outcomes like strength gains, hypertrophy (muscle growth), or endurance improvements. It’s a useful tool for overcoming plateaus and enhancing focus on specific parts of a movement. So in essence, the more controlled, slow or paused the rep the more muscle fibers you’re recruiting. This additional stress on your muscles and skeletal system can allow you to damage muscle cells on a bigger scale aka grow your muscles. Slow your reps down and watch the gains go up 🆙 Join me and my app and let’s get some gains - l i n l in b i o to join. - @darihananovafitness