Lets be real Live Leaner, there are many advanced teachings available to you on ways to build muscle faster.
In most cases these “revolutionary” techniques are way more advanced than your current fitness level. It’s so important to first learn and master the fundamental basics…then move on to more advanced techniques.
And that’s what I want to talk about in today’s episode of Live Lean TV.
Even though this simple muscle building technique should be engrained in the head of every single personal trainer, I often see these fitness professionals also forgetting about it.
This amazes me because this is without a doubt one of the easiest and best muscle building workout tips you can add to your training.
Tempo is simply defined as the time (in seconds) it takes you to lift and lower a weight. Focusing on and varying the tempo is one of the most effective ways to increase muscle gains in the gym. Tempo is broken down into 4 different numbers that would look like this:
1st Tempo Number: Eccentric/Negative:
In the example of a bicep curl, the eccentric portion of the lift would be the lowering of the weight in seconds. Example: 3-6 seconds.
This is the part of the lift that causes muscle soreness and muscle fiber hypertrophy…meaning it’s –> MOST RESPONSIBLE FOR BUILDING MUSCLE & STRENGTH.
2nd Tempo Number: Pause At The Bottom:
This tempo number indicates in how long to pause at the bottom of the movement in seconds. Example: 0 seconds.
3rd Tempo Number: Concentric:
This tempo number indicates the lifting of the weight in seconds. So in the example of a bicep curl, the concentric part of the lift is when you lift the weight up. Example: 0 seconds.
4th Tempo Number: Pause At The Top:
This tempo number indicates the pause at the top of the lift in seconds.
Here’s an image representing the 4 parts of TEMPO and the recommended times for general muscle building programs.
Feel free to “PIN” away.
Most people count reps up.
For example, if your program calls for 10 reps…you count 1-2-3-4 after each rep…and so on.
Switch it up!
Try counting down.
For example, after your first rep you’d count 10-9-8-7…and so on.
Physchologically I find this keeps my mind-set more focused and motivated to hit my goals.
I hope you enjoyed these best muscle building workout tips.
Give them a try and let me know what you think in the comment section below.
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– Do you focus on the tempo of your lifts when lifting weights?
– How do you count your reps? Do you count up or down?
Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.