How To Gain Muscle and Reduce Risk Of Injury

Building muscle requires progressive overload - which means increasing the level of stress placed on your muscle.

This is most commonly done by increasing the weight, resistance and volume (number of repetitions) when performing weight training.

An often overlooked strategy is to leverage TEMPO.

TEMPO refers to the speed at which you perform each phase of an exercise. It involves controlling the time spent in the eccentric (lowering), concentric (lifting), and isometric (pause) phases of a movement.

Using “TEMPO” in your workouts can significantly enhance your fitness gains, offering benefits such as improved muscle growth, better strength gains, increased control, and reduced injury risk. Here’s a list of reasons why incorporating TEMPO into your exercise routine is essential.

Enhanced Muscle Growth

Controlling the TEMPO of your exercises can lead to greater muscle hypertrophy (growth). By slowing down the eccentric phase (when the muscle lengthens under tension), you increase the time under tension for your muscles. This extended time causes more micro-tears in the muscle fibers, which, when repaired, leads to muscle growth.

Lowering the weight over three to four seconds during a squat or bench press maximizes muscle engagement and stimulates greater hypertrophy.

Improved Strength Gains

Using TEMPO in your workouts can also improve strength gains. Slowing down each phase of a lift forces your muscles to work harder and more efficiently. This increased effort recruits more muscle fibers and enhances neuromuscular coordination, leading to better strength development over time. By pausing when doing an exercise, such as holding a squat at the bottom for a second or two, you can build greater strength and stability in that position, which translates to more power and control when lifting heavier weights.

Increased Control and Technique

Another key benefit of  incorporating TEMPO into your workouts is improved control over your movements. By consciously regulating the speed of each phase, you develop better awareness of your body mechanics and movement patterns. This heightened control helps ensure that you perform exercises with proper form, reducing the risk of injury. For instance, when you perform a deadlift with a controlled TEMPO, you can focus on maintaining a neutral spine and engaging the correct muscles, which minimizes the chances of injury.

Reduced Risk of Injury

As TEMPO training emphasizes controlled and deliberate movements, less weight needs to be used. This can reduce the risk and severity of injury. When you rush through exercises, you are more likely to use poor form and momentum, increasing the likelihood of strains, sprains, and other injuries. By slowing down and focusing on each phase of the lift, you can maintain better alignment and technique, protecting your joints and muscles.

Better Focus and Mind-Muscle Connection

Using TEMPO requires you to be mindful of each movement, fostering a stronger mind-muscle connection. This focus helps you engage the targeted muscles more effectively, leading to better workout quality and results. For example, during a bicep curl, if you concentrate moving slowly throughout the exercise, you can feel the bicep working throughout the entire range of motion, enhancing muscle activation and growth.

Practical Tips for Incorporating TEMPO

To incorporate TEMPO into your workouts effectively, consider the following tips:

• Start Slow: Begin with a moderate TEMPO 21X2 (2 seconds down, 1 second pause, explode up and hold 2 seconds before performing the next repetition)
• Use Lighter Weights: Since TEMPO increases the intensity of the exercises, you'll need to use lighter weights than usual
• Focus on Form: Prioritize proper technique over lifting heavier weights
• Track Your Progress: Keep a record of your TEMPO workouts to monitor improvements in strength, control, and muscle growth

Conclusion:

Using TEMPO in your workouts can lead to enhanced muscle growth, improved strength gains, increased control and technique, reduced injury risk, and a better mind-muscle connection. By incorporating TEMPO training into your fitness routine, you can achieve a more effective and balanced approach to reaching your fitness goals.

Our workouts at Daily Body Coach are built with strategies like TEMPO to help you maximize your gains safely. If you would like help with this, let’s have a chat - schedule a call with one of our experts today!