As humans, we prefer to have things organised. In doing so, we put certain rules, principles, concepts into place. Once we establish an organized structure, or a routine, we tend to follow it, its easy to follow patterns, without thinking from scratch, because thinking requires effort.
But sometimes you need to ask "why" from the most subtle aspects you've incorporated in your day to day life. Today we will speak a bit about the ideal speed when executing repetitions.
Tempo is the the pace at which a repetition of an exercise is implemented and we usually use a 4 digit number to provide guidance when executing exercises at prescribed speeds.
This article will not define tempo (you can read it in my blogs or there are countless platforms that have defined this). It describes limitations in the modern use of this system, where the problem is not necessarily in its definition or classification, but more in its comprehension and implementation. The aim is not to withdraw from its use, but to improve your awareness in the 4 digit system which we sometimes rely on.
I have seen countless sites and trainers describing tempo, and prescribing its use via numbers like 4021 , 2020 etc.
You have to understand the mechanics of each exercise will differ and a tempo system which works for your lateral delts might not be optimal for your biceps. If we compare a lateral raise and a bicep curl, the former involves the shoulder joint and the medial deltoid while the latter involves the elbow joint and targets the biceps brachii. Additional factors including the range of motion, mechanical leverage and stability requirements probably eliminate any chances of a single tempo system within a particular phase working for multiple muscle groups optimally. Although obvious, I would like to remind it applies when implementing negatives as well.
We can extend on this argument furthermore. If 2 seconds are recommended in the concentric phase of your Lat pull down, does this mean we have an average speed which is equal throughout this phase of concentric contraction ? There will be phases within a contraction where the speed of lifting will be different as your mechanical leverage changes. Within a single phase of contraction there are a multitude of changes that will naturally alter the speed at which you lift.
Focusing on a different aspect now, why whole numbers ? Most people use only whole numbers, this is highly impractical. You have to understand that changing the concentric phase of a tricep kickback which originally took two seconds to a second means you are doubling the speed ! Its not just a second which changed, you basically increased it's speed by 100%.
Over a decade of training, during the initial phase when I hit an alternate dumbbell bicep curl, I would take roughly 2.2 secs to hit the first few repetitions, again the time in my latter reps would change as I push myself towards failure. This might even differ between individuals with similar experience since there are differences in terms of genetics, structure, body composition, technique history etc. You have to remember that there are slight variations in technique as well from individual to individual (I naturally have a slight tilt towards the side I’m lifting my alternate db bicep curl, it’s a natural rhythmic pattern I developed from time from my gut instinct, works for me perfectly)
So what is our conclusion ? No one has the brain to recommend you the most appropriate tempo ! Yes as a beginner guidance is necessary, and there are important concepts given to us by bodybuilding legends that we definitely should try out ! but this system is something you should develop with your gut instinct and with time. So be skeptical, don’t follow frameworks just because it sounds all scientific and cool with its technical jargons.
Your body is a complex unique machine, I do think parameters such as tempo are important to set a standard but your gut instinct that you inherited and the natural decisions you take are far superior to modern recommendations which use limited parameters.
Profusion Fitness
Pasindu liyanage
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