Tempo????

[mac]

I've been reading up on different training programs, mostly some of Chad Waterbury's. In them he sets a "tempo" such as 30x0 etc. I'm trying to figure out what he means by this. Can anyone help me out with this???

[IronKitten]

Tempo refers to the amount of time you spend on certain portions of a lift.

Are you sure that Waterbury has listed a "30x0" tempo?? Seems a bit odd to me.

Generally tempo schemes are set up in two or three parts... negative, pause (if any), and positive. So a 3-0-1 tempo would be a 3 second negative, 0 pause, and 1 second positive. In simpler terms, take squat for exampe, 3 seomds on the way down, switch directions with no pause (and no bouncing), and 1 second to come back up. That can also be set up as a 3-1 tempo (eliminating the 0 for the no pause).

[triqqey]

Unless you're a very experienced lifter, there's no real reason to focus too much on the tempo. Advanced lifters change the tempo from time to time to change things up a bit, but usually just a natural lifting speed is adequate to get the job done.

[mac]

Originally Posted by IronKitten

Tempo refers to the amount of time you spend on certain portions of a lift.

Are you sure that Waterbury has listed a "30x0" tempo?? Seems a bit odd to me.

Generally tempo schemes are set up in two or three parts... negative, pause (if any), and positive. So a 3-0-1 tempo would be a 3 second negative, 0 pause, and 1 second positive. In simpler terms, take squat for exampe, 3 seomds on the way down, switch directions with no pause (and no bouncing), and 1 second to come back up. That can also be set up as a 3-1 tempo (eliminating the 0 for the no pause).

Yep I'm positive I just read it again in his post on "THE NEXT BIG THREE".

The Big Three

During this workout, you do all of your deadlift walk sets first, then move to the next exercise. Same with the other movements.

A) Deadlift Walks

Sets: 3-5
Reps: 3-5
Rep Speed: 30X0
Rest Interval: 90 seconds

B) Sternum Chin-ups or Pulldowns

Sets: 3-5
Reps: 3-5
Rep Speed: 30X0
Rest Interval: 90 seconds

C) Shoulder Press Squats

Sets: 3-5
Reps: 3-5
Rep Speed: 30X0
Rest Interval: 90 seconds

D) Supplemental Exercise (optional, your choice of exercise if used)

Sets: 2-3
Reps: 6-8
Rest Interval: 90 seconds

[mac]

Originally Posted by triqqey

Unless you're a very experienced lifter, there's no real reason to focus too much on the tempo. Advanced lifters change the tempo from time to time to change things up a bit, but usually just a natural lifting speed is adequate to get the job done.

Well I've been lifting for 12 years now. And even when I was just a teenager lifting I used various tempos. Some times you want to emphasize on control on the way down and a power lift on the way up. Or hold on the bottom for a few seconds. I don't see why a non experienced lifter can't focus on tempo.

But maybe I should have made it clearer in my origional post, I know what tempo is when refering to lifting. I just was trying to figure out what Waterbury was talking about when he said 30x0. I have always heard it used as Ironkitten said 3x0x1. Hopefully this will clear things up a bit.

[IronKitten]

I'm not a huge fan of Waterbury to begin with.

[mac]

[IronKitten]

Originally Posted by mac

Yep I'm positive I just read it again in his post on "THE NEXT BIG THREE"....

I'm stumped. No idea what he means by that.

[mac]

Yeah I am too that's why I was hoping someone on here would know. Maybe a die hard Waterbury fan would know. Thanks for trying though.

[triqqey]

Originally Posted by mac

Well I've been lifting for 12 years now. And even when I was just a teenager lifting I used various tempos. Some times you want to emphasize on control on the way down and a power lift on the way up. Or hold on the bottom for a few seconds. I don't see why a non experienced lifter can't focus on tempo.

But maybe I should have made it clearer in my origional post, I know what tempo is when refering to lifting. I just was trying to figure out what Waterbury was talking about when he said 30x0. I have always heard it used as Ironkitten said 3x0x1. Hopefully this will clear things up a bit.

Ok, didn't know your experience level so it's all good then. I was always under the impression that a novice lifter didn't have to worry too much about the tempo because (s)he will make gains regardless of whether or not (s)he does, say, a bench press fast or slow.

30x0 sounds like a VERY long negative lift