Hello… I want to start the neanderthal no more because my posture sucks balls… My back sways, my shoulders are rotated forward and my head/neck are tilted forward too… However… I do not understand the “tempo” in the program… fx Tempo: 1010 or Tempo 20x0 ?? what does it mean
A lot of authors seem to have abandoned the tempo idea and instead say something like lower the weight controlled and lift it as fast as possible. As far as the actual tempo numbers you listed:
1010-would mean one second eccentric, no pause, one second concentric, no pause. So on the bench press it would mean no pause at the top, take appox. one second lowering the weight, no pause at the bottom, and one second lifting the weight.
20X0-two seconds eccentric, no pause, explosive concentric, no pause.
Like I said, though, a lot of coaches don’t seem to use the old tempos anymore and I would recommend just using the controlled descent/fast lift idea rather than actually counting. Good luck.
[quote]dzambatron wrote:
Hello… I want to start the neanderthal no more because my posture sucks balls… My back sways, my shoulders are rotated forward and my head/neck are tilted forward too… However… I do not understand the “tempo” in the program… fx Tempo: 1010 or Tempo 20x0 ?? what does it mean[/quote]
Like Ryno said, not many coaches focus on a specific tempo. It’s just another variable that can be used (or misused) for different training purposes, but it’s also one that most lifters have a hard time monitoring on their own.
Mike Robertson wrote a good piece about it kinda recently, for more info: