Slow Down to Get Stronger: The Power of Tempo Training

Slow Down to Get Stronger: The Power of Tempo Training

Tempo Training: Why Time Under Tension Matters for Strength and Size

By Coach Marc Hudson | Maverick Strength Co.

Let’s clear this up right away:
If you’re just moving weights from point A to B as fast as possible, you’re missing out on serious gains.

Whether you’re chasing a bigger squat, thicker arms, or better pull-ups, the speed—and control—of each rep matters. That’s where tempo and time under tension (TUT) come in.

What Is Tempo Training?

Tempo refers to the speed of each phase of a lift, typically written as a 4-digit code like 3-1-1-0, which represents:

  • Eccentric (lowering) – 3 seconds
  • Pause at bottom – 1 second
  • Concentric (lifting) – 1 second
  • Pause at top – 0 seconds

So a 3-1-1-0 squat means you lower in 3 seconds, pause for 1, explode up in 1, and go straight into the next rep. Tempo isn’t just a fancy programming trick—it’s a powerful tool for building strength, control, and muscle.

Why Time Under Tension Works

Time under tension refers to how long a muscle is actively working during a set. It’s a critical factor for muscle hypertrophy (aka growth).

  • 👉 The sweet spot for hypertrophy is 30–70 seconds of TUT per set
  • 👉 For strength work (1–5 reps), total TUT is often 15–30 seconds, focused on perfect form and bar speed

🧠 The Science Says:

  • A 2019 meta-analysis in Frontiers in Physiology found that slower tempos increase muscle activation and hypertrophy, especially with moderate loads and 6–12 reps.
  • Schoenfeld et al. (2015) showed that slowing the eccentric builds mechanical tension, a key driver of growth.
  • A study in the Journal of Strength and Conditioning Research (Keogh & Winwood, 2017) showed that tempo work improves control and reduces injury risk, especially for accessory lifts.

When to Use Tempo (and When to Explode)

✅ Use Tempo For:

  • Hypertrophy sets (6–12 reps)
  • Accessory work – curls, RDLs, rows, lunges, push-ups
  • Pull-up progressions – eccentric control, pauses, bands
  • Injury prevention or rehab – teaching control and resilience

🚀 Don’t Use Tempo For:

  • Max strength sets (1–5 reps) – focus on bar speed and perfect form
  • Power lifts – cleans, snatches, jump squats need explosiveness

Practical Programming Advice

For hypertrophy:

  • Aim for 30–70 seconds of TUT per set
  • Use tempo like 3-1-2-0 or 2-0-2-0 for control
  • 8 reps with a 3-1-1-0 tempo ≈ 40 seconds of TUT
  • Work with 60–75% of your 1RM

For strength:

  • Save tempo for warm-ups or accessories
  • Top sets = fast, clean, technically perfect reps
  • Use cues like “control the descent” or “pause at bottom” for weak spots

Pull-Ups & Tempo: A Game Changer

If you're working on your first pull-up or trying to add reps, tempo is your friend.

  • Try 3-second eccentric lowers
  • Pause and hold at the top
  • Use bands or negatives with controlled tempo

Mastery comes from control, not momentum. Tempo teaches that control.

Final Thoughts

Tempo isn't sexy. It won’t trend on TikTok. But it works.

If you care about maximizing every rep, breaking through plateaus, and building real strength and muscle—use tempo like a scalpel.

Fast reps build power. Controlled reps build muscle. Perfect reps build champions.

Want a Program That Uses Tempo the Right Way?

If you’re tired of winging your workouts and want expert-level programming that builds strength and size the smart way—let’s talk.

🛩️ Book your free 15-min strategy call →
https://calendly.com/maverickstrengthco/15min

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