STEADFAST TRAINING GLOSSARY
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Control the timing. Understand the prescription.
WHAT IS REPETITION TEMPO?
Repetition tempo describes the timing of the movement and pause phases within a repetition. It tells you how an exercise is performed, not just how many repetitions to complete.
A common notation uses four positions: eccentric phase, first pause, concentric phase, and second pause. Confirm the convention in your program. Wilk and colleagues’ review discusses movement tempo and its application.
WHY IT MATTERS
Changing timing changes how a set is performed. A repetition with a deliberate pause differs from one that moves continuously.
- Clear instructions: Specify where to move and where to pause.
- Repeatability: Keep the same timing when comparing sessions.
- Honest tracking: Record timing changes alongside load and repetitions.
READ A TEMPO PRESCRIPTION
| Position | Action in this example | Time |
|---|---|---|
| First | Lower under control | 3 seconds |
| Second | Pause at the agreed bottom position | 1 second |
| Third | Stand up | 1 second |
| Fourth | No deliberate pause at the top | 0 seconds |
This gives a nominal five seconds per repetition. It is a counting example, not a recommended squat program. Exercises that begin with lifting still require you to interpret the phases correctly.
DO SLOWER REPS BUILD MORE MUSCLE?
Slower is not automatically better. A 2015 systematic review and meta analysis reported similar hypertrophy outcomes across repetition durations of roughly 0.5 to 8 seconds in the included studies.
That result does not establish one ideal tempo or make all training conditions interchangeable. Timing should serve the exercise and goal. Longer repetition duration alone does not prove a stronger muscle growth stimulus.
TEMPO IN PRACTICE
If a tempo change makes your usual weight inappropriate, adjust the load with your coach. Maintain the agreed movement range and breathing instructions. A programmed pause is not an instruction to hold your breath.
FREQUENTLY ASKED QUESTIONS
What does X mean in a tempo prescription?
It commonly indicates an intent to perform that phase as quickly as possible with appropriate control. Confirm your coach’s notation. It is not a fixed number of seconds.
Does zero mean I should bounce?
No. It means no deliberate pause in that position. The transition should still match the intended technique.
Is tempo the same as time under tension?
No. Tempo describes the phases. Time under tension concerns how long the muscles are loaded, which pauses, support, and exercise mechanics can affect.
Should I count every repetition forever?
Not necessarily. Deliberate counting is one coaching tool. Use the level of timing detail your program requires.