Mastering the art of strength training doesn’t always require lifting heavier and heavier weights. Surprisingly, you can achieve outstanding results with lighter weights, ensuring your body stays safe from injuries while still receiving a fantastic workout.
Whether you’re concerned about your joints, prefer not to use heavy weights, or don’t have any access supervision, we’ll break down a smart method that will elevate your workout, even while lifting lighter weights.
Tempo Training Technique: The Key to Enhancing your Workouts
The secret to getting heavyweight results from lightweight training is time under tension. To achieve this, we will focus on refining the tempo of your workout, making it more deliberate and controlled.
In most weight training classes, they teach you to lift for 1-2 seconds and lower for 3-4 seconds. In reality, most people tend to rush their workouts, opting for a 1-2 second lift and a 1-2 second lower. To maximize your workouts, all it takes is making a slight tweak to your training tempo. Think of it as a four-part sequence with each number assigned to a specific stage of your lift:
- Lift = the first number
- Hold = the second number
- Lower = the third number
- Hold = the fourth number
By introducing a hold and pause at the top and bottom of the lift, you force your muscles to work under tension for a longer duration. Ultimately, this trick makes your lightweight workout feel heavier without increasing the risk of injury from additional weight.
For example, compare a chest press with your usual 1-2 second lift and lower to a 2-2-4-2 tempo. In this method, you would lift for two counts, hold at the top for two counts, lower in four counts, and hold at the bottom for two. This altered tempo should feel significantly different and offer a more challenging workout.
By experimenting with various tempo techniques, you can achieve a more in-depth workout and keep your muscles guessing. Another possible tempo to try could be 3-2-6-2.
The Benefits of Playing Around with Tempos
Changing up your lifting tempo not only makes the exercise feel harder but also has several benefits, including:
- Increased muscle activation: By holding and pausing during your lift, you engage more muscle fibers, improving overall muscle activation.
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Improved muscular endurance: Slowing down your tempo and holding your muscles under tension for longer durations can significantly increase your stamina and strength.
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Reduced risk of injury: Adjusting the tempo reduces the weight required, cutting down on the strain placed on your body when lifting heavyweights. This diminishes the chances of injury while still providing a beneficial workout.
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Improved mind-muscle connection: By deliberately engaging in slow and controlled movements, you establish a better connection between your mind and muscles, resulting in better overall muscle engagement.
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Enhanced technique: Slower tempos allow you to focus on the correct form and technique, reducing the chances of rushing through your workout and further reducing any risk of injury.
In Conclusion
While increasing weight is a well-established way to challenge muscles, tempo training offers a unique and safe avenue to achieve the same excellent results with light weights. By taking advantage of time under tension, you can adjust your workout style to engage more muscles, build endurance, and limit the risks of injury.
Changing up your tempo is great for people restricted by physical limitations, hesitant to lift heavy weights, or seeking to advance their workouts at home without a spotter. All it takes is a simple adjustment in your lifting approach, changing counts and holds, to enhance your strength training journey and improve your overall results. So, next time you hit the gym or work out at home, remember to play with tempos and see how it transforms your lightweight lifts into heavyweight workouts.