Good form and tempo [Forum Archive]

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Good form and tempo

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Posted by: Josh

Hi all, I understand that taking a set to failure means doing all the reps with a weight until we cannot do another rep in good form. But in my experience, towards the end of the set, probably due to fatigue, the tempo of my movement slows down. For instance, in the beginning of a bench press set I may do say 2/0/2, but after a few reps I may find it difficult to lift the weight, so the tempo becomes something like 3/0/2 or 4/0/2 (with great difficulty to lift the weight). My question is, do these last reps with longer tempo count as good form and valid reps for before failure? Or should I count only the reps with constant tempo as doing a set to failure, eventhough I actually can still lift the weight but with longer tempo?

- Josh

Posted by: P-funk

Don't ever dictate tempo. It really has no purpose. Strength is relative to the intent of speed we train at. If I am benching 300lbs and I un-rack it and bring it down to my chest I have the intent to move that bar as fast as I possibly can. It may look as if it is going really slow but I am moving it as fast as possible. Same goes for if I take 150lbs and un-rack that. Now it looks looks liek I am pressing it extremly fast, and I am. My intent of speed is greater because the weight is less however, my force generation is exactly the same, and maybe even greater, than when I was benching 300lbs.

When we do things like dictate tempo or super slow training we are messing with our bodies ability to generate maximal force. As human being are joints and muscles are all for the most part 3rd class levers (with the exception of a few like the sternocloidomastoid and the ankle joint is arguable). This means that we are at the greatest disadvantage to apply force because the resistance, in this case the bar, is furthests from the fulcrum (the axis of rotation, ie our joints). However we are in a great position to generate speed. If we dicate tempo we are telling out body "Hey, it is okay to move slow" and this inter creates poor motor patterns which say that this is okay. Now we have ruined our ability to recruit muscle fibers properly so that when we need to react fast to something we can't. Always intend to move the weight as fast as you can. If you re moving to fast than up the weight., it is to light. If I you and I can both curl a 30lb dumbell. And you are curling it at a slow tempo, or dictated tempo and I am curling it as fast as I can and we both do ten reps guess what??? We both did ten reps however my ability to apply force was much greater than yours and in the long run i will have better strength gains.

Posted by: gopro

Quote:

Originally posted by Josh
Hi all, I understand that taking a set to failure means doing all the reps with a weight until we cannot do another rep in good form. But in my experience, towards the end of the set, probably due to fatigue, the tempo of my movement slows down. For instance, in the beginning of a bench press set I may do say 2/0/2, but after a few reps I may find it difficult to lift the weight, so the tempo becomes something like 3/0/2 or 4/0/2 (with great difficulty to lift the weight). My question is, do these last reps with longer tempo count as good form and valid reps for before failure? Or should I count only the reps with constant tempo as doing a set to failure, eventhough I actually can still lift the weight but with longer tempo?

- Josh

It is ok to have a slight decrease in tempo toward the end of the set. In fact, this shows me that you are DOING YOUR BEST to maintain good form through the whole set. Most people begin INCREASING the tempo, causing bouncing or swinging, in an effort to get more reps. This is a waste of time for most (unless you are very advanced and really "know how to cheat") and can cause injury. Keep doing what you are doing. You are on a good path.

Posted by: gr81

Hey p funk, I am confused by your post, are you saying that using a tempo in the eccentric portion of the movement is useless. I have to disagree with you if that is the case, how can you say that tempo has no use??? maybe I am misunderstanding what U R trying to say

Posted by: P-funk

No, I am not referging to something like adoing slow negatives for a purpose. I am really just talking about the concentric portion of an exercises. You can not utalize maximal force output if you are dicatating a slow tempo. As far as negatives are concerned doing them slow is okay. But also do them fasst sometimes so that you can effectivley work your secelerating muscles. See what I'm sayin?

Posted by: P-funk

I am not refering to ballistic trainging here. What I am saying is that you should make sure you are generating maximal force during all your lifts. Control the movement but don't dictate tempo, like super slow training. This only sets you back. Why do something slow when you can do it fast:

If I can run 100 yards in 30sec. can I also run it in a min.?? .....Yes

If I can run 100 yards in a min. can I run it in 30 sec??.....No

Michael Johnson is as fast as me.....I am not as fast as him.

See my point??

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Good form and tempo

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