Add tempo to change a routine

Most are familiar with the purpose of a bench press...to build a chest. A biceps curl is excellent for building bigger biceps. What exactly determines the ultimate result of the lift..e.g., size, speed, strength, endurance? Do all get an equal stimulus? Doubt it. Adding a tempo to a repetition will highlight the desired training effect.

Tempo can be described as the time it takes to complete the different phases of a strength training repetition. A four digit system was designed to highlight the four parts of a rep.

First number is the eccentric, or lowering, of the weight (e.g., the time it takes going down on a squat or bringing the bar to your chest in a bench press).

The second number represents the time you remain in the stretched position (e.g., the bottom position of a squat) before the concentric (lifting) phase.

The third number or concentric portion, is the actual pushing or pulling of a movement by the athlete.

The fourth number is the amount of time in the "locked out" position or for example the top of a flat bench press.

So a 4010 tempo in the bench press would indicate 4 seconds as the amount of time it takes to lower the weight to the chest, no rest at the chest and 1 second press (typically indicates as fast as possible) and zero rest at the lockout meaning move into the next repetition immediately. 

From here we determine that one repetition using a 4010 tempo would take approximately 6 seconds to complete. Here is where I fill in the blanks. Let's use the 4 main strength qualities relative, functional, hypertrophy and strength endurance. Relative is described as the maximum force an athlete can generate per unit of bodyweight regardless of time of force development. The time under tension per set to achieve relative strength is 0-20 seconds. Sports like gymnastics and wrestling are considered relative strength sports. Functional strength training is defined as the amount of strength it takes for a particular sport. Tension time per set for functional strength is 20-40 seconds. Hypertrophy are tension times that cause the largest return for building bigger muscles. The tension time for this strength quality is 40-70 seconds. Strength endurance is defined as an athlete's tolerance to fatigue in strength performances of longer durations. Time under tension that would best support this quality would be 50-120 seconds. 

I think an important side note is necessary. Regardless of the strength quality you train, I believe in primarily using the 1RM continuum. This indicates the relationship between reps and the 1 repetition maximum. So using the most weight possible with the prescribed repetitions and tempo, will determine the training effect. So now, are all bench presses created equally?

Lifts for Mass and Fat Loss?

How could it be possible that I recommend the same exercises for building muscle mass as I do for burning fat? I am referring to what are commonly known as "Core Lifts". Core Lifts could also be referred to as economy lifts meaning more bang for the buck. Not sure what a core lift is? Watch this:

Adaptation by definition is "Any change in the structure or functioning of an organism that makes it better suited to its environment." What this means in exercise is, based on the stimulus, the body is forced to compensate neurologically/muscularly to be better prepared. So if we run longer and longer distances the body will elevate our aerobic energy system to suit. If we lift very heavy weight for lower repetitions (anaerobic), the body compensates with thicker more dense muscle fiber.

Now we add a core lift.

Take the squat. The squat is a move, as you saw on the video, that involves a large group of muscles like the back, quads, hamstrings, shoulders and traps. When performed with heavy weight for a low amount of repetitions, the body has an obvious responsibility to react with thicker muscle so it can prevent injury. When done with lighter weight for more repetitions, the muscles must adapt to a longer set duration by improving muscular endurance. See why a squat is far superior to a biceps curl in it's ability to create a higher stimulus to the body? Improving our muscle thickness makes us stronger. Improving our muscle endurance burns more calories. DO MORE = GET MORE!!!!

So how's your program?

Sticking to the plan

My partner and friend Chris Grayson burned something on my brain, "What gets measured gets improved". Now that may not have any meaning to you so let me explain. At PowR Performance we have 2 types of clients. Private 1 on 1 and I allow a few people to have memberships meaning they can come and go as they please. In a private setting, sticking to an individual plan is easy. As the client you pay a trainer to get you closer to your goals. As the trainer you have to get people closer to their goals so you can, well, get paid and get referrals. The best way to get a person to their goals is by logging each and every repetition, weight, rest interval and exercise selection in the gym. From there you analyze the data then choose the next path to take to elevate the clients performance. NOW HERE IS THE PROBLEM....

My scenario:

I have been fortunate to be surrounded by very dedicated lifters. Most have become or are becoming advanced. As they develop athletically and have more experience, training designs must follow suit. That's when we add new loading parameters like bands, boards, chains..etc. So as much as I believe in following MY plan in the gym, if I walk in on some people doing chain squats or max effort bench, I throw my program out the window and jump in. I mean come on, your boys are screaming and yelling and I am scheduled to do lunges???

Basically we need to set objectives first than create the path we feel gives us the best chance to get there. If we don't know where we have been, how do we know where to go. Log your training and stick to the plan. What gets measured gets improved.