goergen1
08-16-2007, 03:50 PM
For a change of tempo
by Dennis Kline
If you have never tried squatting with a tempo, this should be your first experiment... A normal squat will take about 2 seconds, 1 second ""E"" eccentric and 1 second ""C"" concentric. So 8 reps will take approximately 16 seconds, possibly up to 20 seconds, depending if you breath or not.
Try to squat with a tempo of 3:0:2:0 which is 3 seconds eccentric, no pause at the bottom, 2 seconds concentric, no pause at the top. Each rep takes exactly 5 seconds.
Try this for 6-8 reps. Use 61.6% - 76.0% of your 1 RM. The total time you will be under the load will be up to 30 seconds! If you cannot perform 6 reps with 61.6% you are incredibly weak. If you can perform 6 or greater reps with 76.0% you have adequate strength with this tempo.
A 3:0:2:0 tempo is an ""inertial dampening"" tempo, gets rid of momentum!
Good Luck!!
by Dennis Kline
If you have never tried squatting with a tempo, this should be your first experiment... A normal squat will take about 2 seconds, 1 second ""E"" eccentric and 1 second ""C"" concentric. So 8 reps will take approximately 16 seconds, possibly up to 20 seconds, depending if you breath or not.
Try to squat with a tempo of 3:0:2:0 which is 3 seconds eccentric, no pause at the bottom, 2 seconds concentric, no pause at the top. Each rep takes exactly 5 seconds.
Try this for 6-8 reps. Use 61.6% - 76.0% of your 1 RM. The total time you will be under the load will be up to 30 seconds! If you cannot perform 6 reps with 61.6% you are incredibly weak. If you can perform 6 or greater reps with 76.0% you have adequate strength with this tempo.
A 3:0:2:0 tempo is an ""inertial dampening"" tempo, gets rid of momentum!
Good Luck!!