If you have been in the fitness field for a while, it’s likely you’ve seen (or prescribed) strength training sets with four numbers associated with them. Something like 4211, or 32X1, or the like.
Well, regardless if you’ve seen it before, we are going to talk about what each number means AND how to maximize hypertrophy gains using tempo training!
First, let’s dive into what each of the four numbers mean. They may be written as above, or with commas separating them, or with slashes. No matter how they are written, the convention remains the same.
Number 1 – Eccentric Duration
Number 2 – Isometric/Transition
Number 3 – Concentric Duration
Number 4 – Isometric/Transition
For clarity, let’s use an example of a 32X1 tempo for a back squat. This would mean the client would take a duration of 3 seconds to eccentrically bring the weight into the bottom of their squat, hold for 2 seconds at the bottom of their squat, then eXplode through the concentric, and take 1 second at the top before the next rep.
Now that our conventions are clear, let’s discuss how to use effectively use tempo training for hypertrophy, and some of the science behind it. Unfortunately, like all things in science, there are contradictory findings on tempo training, and how to “best” utilize it in a training program.
As a general rule of thumb, using our knowledge of progressive overload, eccentric loading, stimulus required for hypertrophy and motor unit recruitment (along with some research and reviews 1,2,3), the most effective
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8310485/
- https://pubmed.ncbi.nlm.nih.gov/25601394/
- https://pubmed.ncbi.nlm.nih.gov/16339347
