The Integra Blog

Speed of Movement a.k.a Tempo

Tempo, or perhaps more appropriately termed speed, has been popular for a long time now.

We generally use a 4-point speed model at Integra, representing: eccentric; pause; concentric; pause. Let’s look at an often overlooked application of the speed variable:

First let’s build an exercise, using a hypertrophy protocol. Let’s choose a tempo of 4.1.2.0. (a 7 second rep). And, we need to make sure the rep length stays between 40-70 seconds. (We’ll cover some fallacies on this at some point in the future).

So we have an 8-10 rep set at 4.1.2.0.

Now let’s choose 2 chest exercises. The DB Bench Press and The DB Fly. But there’s a problem: our protocol on the Bench Press will be completely different to the Fly. Here’s why:

Due to the different load placement, the distance for the DB to travel in the Fly will be roughly about double of what the Bench Press would be. This means the DB is moving faster during the Fly than in the Bench Press.

So during these exercises, if you were to use the same load not only would you have effectively doubled the weight (it’s twice the distance from the axis, meaning the moment arm doubled), but the extra speed accounts for another doubling of the force you are using!

Now, let’s reduce the weight by half (it now weighs the same as the Bench Press), but due to the actual speed of movement of the load, the forces will still be twice as much during a Fly.

Is this a problem? Well, it depends - you have to know all of the variables when you are working with someone…otherwise it can’t really be called personal training.

Here is a quick change you can do immediately to rectify the difference: double the concentric and eccentric portion of your tempo for the DB Fly compared to the DB Bench Press. The load will travel at the same rate (granted, approximately) and so the joint and muscle forces will be comparable.

UPDATE: George has just sent me a great article that Charles Poliquin has written on Tempo: Check it out here.