3804 - "TEMPO" is one of several ways to create variation in your routine. Here I demonstrate on the bench press, but you can apply TEMPO to any exercises you choose (@morellisworld workout below 👇🏼)
Wide Grip Lat Pull Downs
Rear Delt Seated Row
By increasing the eccentric phase (lengthening of the muscle), you essentially increase the TUT for any given set.
WHAT DOES THIS DO?
If you're looking to put in lean mass and/or create a metabolic effect at the cellular level than you really want to increase the time-under-tension (TUT) for each given set.
The goal in this case is to use hypertrophy methods to increase muscle mass and/or to create a metabolic effect (fat loss).
RULE OF THUMB
• 0-20sec TUT = Strength
• 20-40sec TUT = Strength & Hypertrophy
• 40-70sec TUT = Hypertrophy
WHAT THIS DOESNT MEAN
This doesn't mean grab the lightest dumbbells and aim for 40-70sec TUT. You must aim to fatigue the muscles in the given set, which means you're fatiguing at or around the desired TUT.