Changing the speed of your lifts and rate of muscle contraction can affect the intensity of your workout \u2013 and give different results. So it\u2019s really important for you to pay attention to tempo.<\/p>\n
But first, let\u2019s go back to square one<\/p>\n
Tempo: The Basics<\/h1>\n
You may have seen a 3-digit number beside each exercise in my programs – something like this (2-0-1). This number represents the lifting tempo.<\/p>\n
The first number is for the lowering phase of the movement. For example, with the DB Row, the number is 2-0-1. Take 2 seconds to lower the weight, do not pause, row the weight up, and hold for one second in the top position before lowering.<\/p>\n
The 4-digit number is similar, with the extra number indicating a pause at the bottom. For example with the Deadlift, the number is 2-1-2-1. You take 2 seconds to lower the weight, pause for 1 second, & lift the weight back up to the start position in 2 seconds, and pause for 1 second at top.<\/p>\n
If you\u2019re just coming back after an injury or new to fitness, you ALWAYS want to be conservative with your tempo. That means, doing the exercises with a 2-0-1 tempo. However, if you\u2019re stuck on a plateau or looking for something different, changing up your tempo is an excellent way to see fast results.<\/p>\n
How to increase \u201ctime under tension\u201d<\/h2>\n
You can change your training tempo of exercise depending on your goal. It requires more focus during your workouts, but taking the time to do it right is worth the investment.<\/p>\n
If you\u2019re trying to get stronger, you can increase the \u201ctime under tension\u201d of the muscle for the eccentric portion of the exercise, usually the lowering phase. This is also called doing \u201cnegative reps\u201d.<\/p>\n
Warning: this is more advanced and I don\u2019t recommend it for beginners. You will feel very sore the next day, thanks to delayed onset muscle soreness (DOMS).<\/p>\n
But to accelerate fat loss on a low calorie diet, lactic acid training is the answer.<\/p>\n
Why you need to try lactic acid training<\/h2>\n
Lactic acid training is powerful causes your muscle to fail on a chemical level. Even though your workout is exhausting and your muscles burn, you don\u2019t feel extreme soreness the next day. You rest long enough to slightly recover, but not long enough to clear the lactic acid from your system. You can see results in only a few short weeks.<\/p>\n
More lactic acid is produced during the concentric phase of the lift (upward motion), and that is the portion of the exercise you want to slow down. You extend the amount of time it takes to lift the weight and decrease the time lowering weight.<\/p>\n For most exercises, you lift the weight over 3-4 seconds, and lower quickly but safely (like 1 second).<\/p>\n This will increase the time under tension, which drastically increases the amount of lactic acid produced. And make your workout extremely challenging. This increases growth hormone response to promote fat burning while preserving lean muscle tissue \u2013 even while on a low calorie diet. This lactic acid workout is no joke, so please don\u2019t do this if you are a beginner.<\/p>\n Note: you MUST reduce the weight by 25% below your normal lifting weight.<\/strong><\/p>\n As your body gets accustomed to the different tempo, you can bump it up.<\/p>\n Here’s a lactic acid workout you can test drive today…<\/p>\n Dynamic Warm Up<\/strong><\/p>\n Do this circuit once, no rest between moves:<\/p>\n – Squat to T-Squeeze x 15 reps<\/p>\n – Hip Flexor Stretch x 15s hold<\/p>\n – Single leg glute bridge x 10 each leg<\/p>\n – Bird\/Dog x 5 each side with 10s hold<\/p>\n – I-T-Y complex x 8 each<\/p>\n – Jumping Jacks x 20<\/p>\n Workout Set #1: 3 rounds<\/strong><\/p>\n 1A: Dumbbell Renegade Row x 10 reps (1-0-3) \u00ac– 1 second down, 3 seconds up Fat Loss Accelerator: Bodyweight<\/strong> A: Jump Squats x 10 with 5s hold at the bottom Workout Set #2: 3 rounds<\/strong> Fat Loss Accelerator: Bodyweight<\/strong> A: Plank – Hold As Long As Possible Workout Set #3: ONE round<\/strong><\/p>\n 3A: Prisoner Bulgarian Split Squat x 12 reps each leg (1-1-4) — 1 second down, 4 seconds up Phew\u2026 I\u2019m burning more calories just looking at this \ud83d\ude09<\/p>\n Did you LOVE this workout?<\/p>\n Of course you did!<\/p>\n You can use lactic acid workouts just like this to build a better body and get faster, sexy results. In fact, it’s one\u00a0of the most innovative ways to get your body fat levels low enough to “see” ab\u00a0definition is by using this approach.<\/p>\n Get the step-by-step program\u00a0here:<\/p>\n![\"pic\"](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/07\/pic-300x258.png\")
The tempo is very different…<\/strong><\/p>\nLactic Acid Training Workout A<\/h2>\n
\n– Rest 15s
\n1B: Dumbbell Goblet Squat x 12 reps (2-0-3) — 2 seconds down, 3 seconds up
\n– Rest for 60s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.<\/p>\n
\nPerform each of the following in order for one round.<\/p>\n
\n– Rest 15s
\nB: Walkouts w Mountain Climber x 8
\n– Rest 60s<\/p>\n
\n2A: DB Alternating Press x 8 reps each arm (1-0-3) — 1 second down, 3 seconds up
\n– Rest 20s
\n2B: DB Step Ups x 15 reps (1-0-3) — 1 second down, 3 seconds up
\n– Rest 20s
\n2C: Bent Over Flyes x 10 reps (1-0-3) — 1 second down, 3 seconds up
\n– Rest for 45s at the end of the circuit and repeat this circuit twice more time for a total of 3 rounds. If pressed for time, do 2 rounds.<\/p>\n
\nPerform each of the following in order for ONE round.<\/p>\n
\n– Rest 30s
\nB: Burpees x 45s AMRAP
\n– Rest 30s<\/p>\n
\n3B: Lying Leg raise x 10 reps (moderate)
\n– Rest as little as possible<\/p>\n