The tempos in bodybuilding

In bodybuilding, we speak often of loads to be lifted as the execution speed. Yet the tempo on which the movement is performed can be of great importance. We must pay attention because changing tempos can not only serve as a tool of progress, but it is also a common source of error should not be overlooked.

How to talk tempos in bodybuilding?

The tempo is a subject that exists since the beginning of bodybuilding. It is discussed. He debate. And so that everyone can understand, a kind of code was born. Thus, it was cut and move, and therefore the speed of execution, in 4 distinct phases.
The first phase corresponds to the beginning of the movement. The second phase is the moment you arrive at the end of the movement, when changing direction. The third phase is the opposite of the first phase. And the last phase is the time between rehearsals, late movement.
Here's a specific example: on a bench, the first phase corresponds to the descent of the bar. The second phase is when the bar is low. The third phase corresponds to the push the bar up. The fourth phase takes place when the bar is at the highest.
From there, the code is pretty simple. Each phase is a time and a complete movement can be noted as follows: 2 0 0 2 In the previous example, this would mean that you are going down the bar in 2 seconds, do not stop down the movement, go up bar 2 seconds and not stop at the top of the movement forward again down the bar.

Why bother tempos in bodybuilding?

Just because the speed at which an exercise is performed affects how the muscles will adapt. In theory, the more muscle remains live longer and he recruits muscle fibers, allowing to gain strength and volume.
The change in tempo is also a way to specifically stimulate certain qualities of the muscle, as explosiveness, proprioception, endurance, etc.
One can also use different tempos to break the routine and continue to progress without necessarily adding weight on the bar.
However, the choice of tempos can be complicated, especially for a practitioner who begins. When in doubt, rather than to err, it is better to keep a speed "classic", that is to say, a controlled negative phase and an explosive concentric phase. The manipulation of tempos is more useful for advanced practitioners and athletes who need to develop specific muscular qualities.