These Numbers Will Transform Your Training Progress!

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Tempo is one of the most important training variables to consider. It dictates the quality of the training and the effect it has. Performing reps too quickly can miss out on many benefits from increasing muscle mass, improving flexibility, conditioning connective tissue, learning new moves and more. Slow eccentrics are one of the main aspects to this but also using pauses in weak points and in stretched positions.
References:
www.ncbi.nlm.nih.gov/pmc/arti...
www.frontiersin.org/articles/...
link.springer.com/article/10....
link.springer.com/article/10....
pubmed.ncbi.nlm.nih.gov/30335...
journals.lww.com/nsca-jscr/fu...
TIMESTAMPS:
00:00 Not All Reps Are Equal
0:19 Why You Should Consider Tempo
1:07 What Exercise Tempos Mean
1:42 Slow Eccentrics Improve Movement Patterns
2:28 Use Negative Only Reps To Learn New Skills
2:57 Pauses Can Improve Weak Points
3:48 How To Improve Flexibility With Any Exercise
4:56 Use More Range To Build More Muscle
5:23 Don't Just Count Reps
5:44 Let Me Know Your Approach!

[@N22883]

I really, really loved the editing in this as well. Personal note: to increase mobility, add a pause in the stretched position. To improve ankle flexion, add a pause in split squats and Sissy Squats. For hip flexors; pause in the sissy squat

[@BodyweightWarrior]

Side quest: How many Molly can you spot in this video?

[@Berley_1234]

not enough !!

[@jusTarung]

She’s the cutest

[@ccarbon]

At least 5 Mollys a minute. 😅

[@aussieWS]

Only 1… it’s the same Molly

[@stormistorm3889]

Mollys not Molly's

[@pstefanics]

That's an excellent explanation of tempo and why to vary it. Thank you, Tom!

[@ryanhauser4993]

So much good stuff here-thanks for sharing!

[@WackyMammal]

Quality as always mate, thanks again! 👌

[@hyndesyte]

I… did not know that about the tempo numbers and always read/worked left to right from the start of the rep. Thanks for this, Tom!

[@thanksgivingh6185]

thanks for the video. I never knew what those four digit tempo schemes meant seeing it in programs. This video was super informative and concise.

[@garyroberts6970]

Thank you, very much

[@robmacleod9225]

Solid info. I wish all gyms made watching this video part of their membership registration process.

[@paulschazenburg5263]

amazing video the quality here was so good!

[@plnkfloydian7814]

Been using your app for about 4 months now my programming, both skills strength and flexibility. My movements feel so much more efficient and strong through the entire range. Really breathed some fresh air into routine. Never felt stronger in a handstand, no more shoulder or wrist pain and I’ve never looked better. I think a lot of it comes from staying strict with tempos and easing into progressions. Really solid app man 👍

[@BodyweightWarrior]

Great to hear that

[@chikara2392]

Definetly one of the most overlooked but foundational aspect of any training plan, testified by the many people doing jetìrky stuff at the gym. As GMB says, strive to make the movement beautiful gives you a guideline to keep a certain quality in the rep. By the way awesome work with the restoraition of the garage gym!

[@melissapiontek3886]

I have seen ppl doing this for pull-ups, but this video really expanded how we can use it! Sharing 💪

[@daviddickinson9167]

Great video, as usual. First came across the benefits of eccentrics on a 'Just one Thing' radio programme (Dr Michael Moseley). Focuses concentration, too, so really helpful to exercise.

[@laurinwagner1702]

Amazing Video I After Training vor so long and getting stronger I have already forgotten the amazing benefits of excentric and Pauses. Thx for reminding me

[@NobleConflict]

I relate with the dog watching you workout. Big fan of the app and the updates, would it be possible to make an IN app timetable/schedule where you can drag and drop workouts. I read the guides and saw you can mix them and Its just to make it more user friendly for people so we don't get mixed up with workout A and B when making workout plans! Plus me dumdum

[@chrisalexis4880]

Thanks for your videos wondering if ee could expect the bridge video from the big5 series?

[@svhxs007]

🎯 Key Takeaways for quick navigation: 00:29 🔄 *Tempo and Time Under Tension: Tempo dictates how we perform exercises, affecting time under tension. The duration of sets, even with the same number of reps, can significantly impact results.* 01:38 🕒 *Default Tempo: Default tempo is 3-4 seconds per rep, with four numbers indicating each part of the movement: Eccentric, Pause in stretch position, Concentric, and Pause in shortened position.* 02:21 🏋️‍♂️ *Slow Eccentrics: Slow eccentrics (lowering phase) enhance intermuscular coordination, helping in learning new movements, and leverage the 120-150% strength increase in the eccentric range.* 02:47 ⬇️ *Negative Only Reps: Negative reps, focusing on the lowering phase, combine strength benefits and improve coordination, crucial for learning new skills like chin-ups or handstand push-ups.* 03:43 ⏸️ *Pauses for Weak Points: Adding pauses (second and fourth numbers) according to the strength curve helps strengthen weak points in a movement. Pauses can be strategically placed to enhance specific portions.* 04:51 🤸‍♂️ *Tempo for Flexibility: Adjusting tempo, especially adding pauses in stretch positions, improves flexibility. Examples include holding positions in push-ups, chin-ups, or squats to target specific muscle groups and ranges.* 05:33 🎵 *Using a Metronome: Maintaining consistent tempo can be aided by using a metronome. Quality reps, incorporating tempo, good form, and effort are essential for solid progress in training.*

[@oldnatty61]

Sweet dog!

[@IvanGrande]

Super informative.

[@BodyweightWarrior]

Glad it was helpful!

[@N22883]

I was just thinking about this! I read the Bioneer’s post on Quasimetric Isometrics, which is a similar idea I’d love to see if Tom has ever explored Overcoming Isometrics?

[@BodyweightWarrior]

Use them a lot for flexibility. Definitely a topic for a future video

[@N22883]

​@@BodyweightWarrior Thanks for the reply! I was wondering if you also got any strength gains as well, in addition to flexibility. And just to clarify, by overcoming isometrics I mean 'pushing against an immoveable object' I'd love to see how you've used that for flexibility, as I wouldn't have guessed that would be useful

[@saeedmohammed4025]

how about how to increase static holds such as planch and front lever... could you make a video

[@BodyweightWarrior]

Time under tension is still key. This can be broken into reps of static holds. For example 5 reps of 4s isometric to hit 20s total

[@kydzs]

❤❤❤❤ Tom great content as usual

[@BodyweightWarrior]

Thanks so much!

[@eliaspkay]

Ever heard of the “McGill Pull up”? I’m curious what u think about that

[@davidwagner9644]

I did an eccentric pullup experiment on myself in 2023. It started December 2022 to be exact. 56 divided into 8 week cycles 7 weeks plus a de-load week. 2 workout s of eccentric pullups a week. Wk 1 Day 1 3 eccentric pullups every minute on the minute with 30 lbs added. Wk 1 Day 2 4 eccentric pullups every minute on the minute. Wk2 5/6 Wk3 7/8 Wk4 9/10 Wk5 11/12 Wk6 13/14 Wk7 15/15 Wk 8 deload. Wk 9-16 45 lbs weight same cycle Wk 17-24 60 lbs And so on. I am starting my last cucle. I am now using 120 lbs of weight. I am now able to do 8 reps with 60 lbs of weight added. I did nothing but these pullups and weighted dips the past year for my upper body.

[@IrishMexican]

My sweet spot is 4-1-2-1

[@BodyweightWarrior]

👍

[@joshuabush2569]

I've found I've always naturally done fairly slow reps... They just feel better to me.

[@Ppbtthl]

Can I pet that daaawg

[@romansokolov4589]

In theory this approach is good, but who really trains like this?