Tempo training
Prescribed rep speeds, usually a slow three to four second lowering phase
Every set gets a four-digit tempo such as 3/0/1/0: three seconds lowering the weight, no pause, one second lifting, no pause at the top. Slowing the eccentric keeps the muscle under tension for longer and makes it harder to bounce or heave a weight up with momentum. Lifters use it to keep effort honest with lighter loads, to protect joints while rebuilding after a break, and to feel the target muscle working. The cost is that the numbers on the bar go down, which some people find hard to accept.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Chris BumsteadDoes it
Bodybuilder · Six-time Classic Physique Mr. Olympia
Tempo prescriptions run through his newsletter workouts, and he says the reason is that controlling the eccentric keeps the muscle loaded instead of letting joints take over. It also keeps him honest: if he cannot control the weight, he takes that as a sign it is too heavy for the goal. He still lifts heavy, he adds, he just wants every rep to count.
Source: The Standard newsletter: Get Lean Without Dieting - Sam SulekDoes it
Bodybuilder and YouTuber · Spring Bulk gym vlogs
Two speeds, and he switches between them by feel. On chest-supported rows he goes slow and controlled with a hold and a squeeze, while saying he likes the throw-the-weight-around style just as much; sometimes the machine decides which one he uses.
Source: Fitness Volt: Sam Sulek Full Day Of Eating And Back Workout - Greg DoucetteRecommends
Coach and IFBB pro · Harder Than Last Time
Asked how somebody should build the outer quad, he said to keep the exercises they already do but lower the weight at half the speed they raise it, and to keep the reps high enough that a set runs past 40 seconds. Too little time under tension is the fault he named elsewhere in the same interview, alongside using weight too heavy to control on the way down.
Source: Fit World Blog: Q&A With IFBB Pro Greg Doucette“Do all the exercises your currently doing but try to lower the weight at half the speed that you raise it. also keep the reps high enough so that the sets take 40+ seconds.”
Fit World Blog: Q&A With IFBB Pro Greg Doucette (opens in a new tab) · 20 Apr 2016
Aimed at the same thing
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Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
On record from 21 of 62 tracked people: 15 do it, 5 recommend it, 1 has discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - ProtocolFREE, no cost
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
On record from 8 of 62 tracked people: 7 do it, 1 has discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
On record from 8 of 62 tracked people: 8 do it
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