Slow Down, Get Ripped
The biggest mistake I see at the gym is people sacrificing form for speed or weight.
There is no point of doing an exercise that you are not going to do properly; it can result in injury or death…. Ok probably not death but I want you to know I am serious. You are at the gym to improve, and not to slowly damage your joints.!
But I digress- the point of this article is to get you to SLOW DOWN
I am not suggesting the super slow training style that has gained some undeserved notoriety as of late.
I am referring to doing an exercise in a controlled manner that optimizes time under tension at a reasonable tempo.
Exercising at a slower tempo and adding pauses to your routines can help promote muscle growth and give you the tensile strength of a gorilla!
So, what do I do? What’s a good tempo?
Lets start with the movement phases:
Every exercise has a concentric (shortening of muscles) and eccentric (lengthening of muscles) phase of the movement.
Example: cable row
Concentric: bringing the weight towards you
Isometric: the complete pause when the concentric phase is completed
Eccentric: lowering the weight back down
This week try doing your regular workout with a this tempo:
Concentric phase: 1-2seconds
Isometric/Pause: 1 Mississippi
Eccentric phase: 4 seconds
Guaranteed better pump than just repping out your workout as fast as possible.
Just for fun, here is a sample upper body workout to try the tempo on:
1) Bench Press: 3x8
2a) Cable Row: 3x10
2b) Single Arm Dumbell Row 3x10
3a) Tricep Exentions 3x 8
3b) Pikes 3x8