hey
can someone explain the tempo thing to me?
maybe a dumb question but I’m uncertin of it
also does anyone improivise when lifting or does everyone on here follow a routine? im trying to make a new routine for strength endurance and mass now
thanks for any help
hellawaits
tempo is for example 604
that means you lower the weight eccentric 6 seconds then with no pause life the weight concentric for 4 seconds this is tempo
for strenth you want to use 1-5 rep range usually I use 3 reps when training for strenth usually when 202 tempo lower the weight for 2 seconds and lift in 2 seconds but that just me it all depends.
for endurance as fast as possible for 12-any number reps all depends. 101 tempo
for mass 8-12 reps with a 604 tempos is very effective flex the muscle throught the concentric and eccentric focus on the muscle. TUT time under tention should be 35-60 seconds meaning that you total time doning the set should last 35-60 seconds.
Quadethefinest
A good routine would look like this
day 1. Light chest
bicpes, triceps
ie… do 3-5 different exercises for the chest with 3-5 sets each 12-15 reps
1.Bench press
2.Ballistic Bench press
3.Incline bench press 311 Tempo 4.Decline dumbbell press 311 Tempo
5.Concentric bench press Explosive
Biceps do I exercise 3sets same for triceps
day 2. heavy back
biceps, tricpes
1.wide grip chin ups weighted
2.One arm Dumbbell Rows
3.Wide Lateral Pull Downs
4.close and wide grip Rows
5.Bent over Barbell rows
6.Isometric rows
3-5 sets each 5reps each
biceps 5reps triceps 5reps one exercise each
day 3. bicpes,Triceps moderate chest 8-12 reps
1.Bench press2
2.Incline bench press
3.Decline dumbbell Press
4.The Lazy Man’s Insider Contrast Training
5.push ups
ie. 3-5 sets each
day 4. legs, shoulders, forearms 5-15
reps
1.deadlifts
2.squats
3.calf raises
4.leg press
Shoulders
1.Lateral raises
2.shoulder press
3.shrugs
4.shoulder press machine
Forearms
1.holding weight 45-60seconds
2.wrist curls
3.squizing action
day 5. light back biceps triceps
12-15 reps
1.wide Lateral pull downs
2.Close and wide grip Rows
3.Reverse Fly’s
4.Bent over rows
5.reverse push ups
6.behind head pull downs
ie one exercise for biceps and triceps
day 6. heavy chest bicpes, tricpes
5 reps 3sets
1.bench press
2.eccentric bench press
3.static hold heavy weight10sec
4.Isometric Bench press
5.The Big Kahuna 2 sets
6.Incline dumbbell presses
7.Decline dumbbell presses
8.hammer strength machine
9.cable crossovers
ie one exercise for biceps and triceps
day 7. moderate back biceps, triceps
8-12 reps 3sets
1.wide Lateral pull downs
2.bent over rows
3.close and wide grip rows
4.wide grip chin ups
5.one arm dumbbell rows
ie one exercise for biceps and triceps
day 8 legs, shoulders, forearms 5-15
reps
1.deadlifts
2.squats
3.calf raises
4.leg press
Shoulders
1.Lateral raises
2.shoulder press
3.shrugs
4.shoulder press machine
Forearms
1.holding weight 45-60seconds
2.wrist curls
3.squizing action
Day 9
Repeat do this program for 12 weeks and you will have strenth size and endurance.
Designed by Quadethefinest
You’d be better off doing the concentric portion of the lift very fast.
Why?
Read Waterbury’s “Lift Fast, Get Big”
article.
Super saiyan it is good to incorporate both exsplosive and 604 tempo if you want total hypertrophy look at Christian T exercises for total hypertrophy.
Quadethefinest