The Power of Tempo and Intentionality

LIFTING IS A SKILL

Something I have frequently discussed, and it seems others are beginning to acknowledge too, is that lifting is a skill. Despite its seemingly basic nature, many individuals simply lack the physicality, coordination, and growth-focused intentionality needed to excel at it.

It’s that last part that we are going to focus on today.

SKILLS TAKE TIME

Just like any other skill—be it playing the guitar, driving, or playing basketball—developing proficiency in lifting takes time. It only appears easier because, as a beginner, you can get away with being less skilled and still make progress.

“That’s not true, lifting weights is infinitely simpler than any of those examples. You just move the weight from point A to point B.”

While it may seem that lifting weights is that straightforward, truly excelling at it goes beyond this basic characterization. To excel, one needs to understand the intricacies and nuances involved in the movements, which only come with time and practice. In time, you'll discover the importance of proper form, tempo, intensity, mind-muscle connection, and control.

In this article, we will be focusing on tempo and how it’s probably more important than things like lifting with “perfect” form.

WHAT IS INTENTIONALITY?

Wait, wait, wait… what is intentionality? Is that like finding Jesus or something?

Intentionality is the conscious and deliberate approach to performing exercises with a specific purpose in mind. It involves focusing on the quality and effectiveness of each rep rather than simply going through the motions. Furthermore, it involves focusing on each phase of the rep itself. This is how we get tempo.

After 16 years of training, I have come to realize that tempo, not form, is the key to unlocking the skillful aspect of moving a weight. Form is important but is often overemphasized as the primary feature of a good lift. While, yes, you need good form to avoid getting horribly injured and to execute the exercise correctly, you really don’t need form to be “perfect.” What even is “perfect form?” Everyone is built differently. Perfect form for you will not be perfect form for me. So let’s all stop obsessing over form and actually start pushing weight.

WHAT IS TEMPO?

Okay, now what the hell is tempo?

Tempo refers to the speed or duration at which you perform each phase of a repetition of an exercise. Tempo is typically represented using a four-digit code, such as "3-2-1-0," where each number represents the time in seconds for a specific phase of the exercise.

In this case:

• 3 seconds on the eccentric phase (muscle lengthening phase)

• 2 seconds at the bottom range of motion

• 1 second on the concentric phase (muscle shortening phase)

• 0 seconds at the top range of motion

TEMPO TEACHES INTENTIONALITY

We’ve discussed intentionality and defined tempo already, but how are they linked?

Tempo serves as a crucial factor in understanding that there exist various approaches to each phase of the lift, each carrying a distinct emphasis. With consistent practice, this knowledge becomes ingrained, enabling you to move the weight more effectively, even if you deviate from a rigid tempo. Embracing TEMPO as a practice unveils the intentional nature of the lift, particularly for those who may not possess this innate ability.

How does it do this?

Adherence to a specific tempo during the lift enhances awareness of each movement phase, leading to a deeper understanding of the purpose and feel behind them. This increased awareness enables lifters to optimize the effectiveness of said phases. Additionally, tempo emphasizes control, allowing lifters to feel the engagement of different muscle groups and adapt to varying speeds in each phase. Deliberate, controlled movements provide valuable sensory feedback on muscle activation. Furthermore, tempo training reinforces the mind-muscle connection, directing focus to specific muscles and their contributions to the lift's success. Personally, this happens best in a slowed eccentric phase and at the lengthened position at the bottom of the rep.

Attached is a video displaying tempo in action.