[{"data":1,"prerenderedAt":658},["ShallowReactive",2],{"lexique-en-tempo-execution-speed":3,"lexique-all-en":299,"lexique-trans-en-tempo-execution-speed":652},{"id":4,"title":5,"body":6,"description":289,"extension":290,"lang":291,"letter":292,"meta":293,"navigation":294,"path":295,"ref":12,"seo":296,"stem":297,"__hash__":298},"lexique/lexique/en/tempo-execution-speed.md","Tempo - Execution speed",{"type":7,"value":8,"toc":278},"minimark",[9,13,18,30,33,36,39,44,111,114,116,120,155,157,161,215,217,221,224,238,240,244,261,263,267],[10,11,5],"h1",{"id":12},"tempo-execution-speed",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,25,26,29],"p",{},[22,23,24],"strong",{},"Tempo"," is the ",[22,27,28],{},"controlled execution speed of each phase of a rep",". Notation: 4 numbers like \"3-1-1-0\" representing eccentric / pause down / concentric / pause up, in seconds.",[31,32],"blockquote",{},[19,34,35],{},"💡 Two people doing the same exercise with the same load can have radically different stimuli depending on tempo. It's an underestimated variable.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"how-tempo-notation-works","How tempo notation works",[45,46,47,63],"table",{},[48,49,50],"thead",{},[51,52,53,57,60],"tr",{},[54,55,56],"th",{},"Position",[54,58,59],{},"Phase",[54,61,62],{},"Example (Squat)",[64,65,66,78,89,100],"tbody",{},[51,67,68,72,75],{},[69,70,71],"td",{},"1st number",[69,73,74],{},"Eccentric (lengthening)",[69,76,77],{},"3 sec descent",[51,79,80,83,86],{},[69,81,82],{},"2nd number",[69,84,85],{},"Pause low",[69,87,88],{},"1 sec at the bottom",[51,90,91,94,97],{},[69,92,93],{},"3rd number",[69,95,96],{},"Concentric (shortening)",[69,98,99],{},"1 sec ascent",[51,101,102,105,108],{},[69,103,104],{},"4th number",[69,106,107],{},"Pause high",[69,109,110],{},"0 sec at the top",[19,112,113],{},"Example tempo \"3-1-1-0\" on a squat: 3 sec down, 1 sec pause, 1 sec up, no pause at top.",[37,115],{},[40,117,119],{"id":118},"benefits-of-controlled-tempo","Benefits of controlled tempo",[121,122,123,131,137,143,149],"ul",{},[124,125,126,127,130],"li",{},"✅ ",[22,128,129],{},"Increases time under tension",": more stimulus per rep",[124,132,126,133,136],{},[22,134,135],{},"Better mind-muscle connection",": feel the muscle working",[124,138,126,139,142],{},[22,140,141],{},"Cleaner technique",": no momentum, no cheating",[124,144,126,145,148],{},[22,146,147],{},"Reduces injury risk",": better control",[124,150,126,151,154],{},[22,152,153],{},"Develops weak ranges",": pauses target specific angles",[37,156],{},[40,158,160],{"id":159},"optimal-tempos-by-goal","Optimal tempos by goal",[45,162,163,173],{},[48,164,165],{},[51,166,167,170],{},[54,168,169],{},"Goal",[54,171,172],{},"Recommended tempo",[64,174,175,183,191,199,207],{},[51,176,177,180],{},[69,178,179],{},"Maximum strength",[69,181,182],{},"2-1-X-0 (X = explosive)",[51,184,185,188],{},[69,186,187],{},"Hypertrophy",[69,189,190],{},"3-1-1-0 or 4-0-1-0",[51,192,193,196],{},[69,194,195],{},"Power / explosiveness",[69,197,198],{},"1-0-X-0",[51,200,201,204],{},[69,202,203],{},"Technique / rehab",[69,205,206],{},"4-2-3-1",[51,208,209,212],{},[69,210,211],{},"Drop the ego",[69,213,214],{},"5-0-2-0",[37,216],{},[40,218,220],{"id":219},"the-crucial-role-of-the-eccentric-phase","The crucial role of the eccentric phase",[19,222,223],{},"Slowing down the eccentric (3-5 sec) is the simplest way to increase the stimulus without changing the load:",[121,225,226,229,232,235],{},[124,227,228],{},"Recruits more muscle fibers",[124,230,231],{},"Creates more micro-trauma (good for hypertrophy)",[124,233,234],{},"Improves overall control",[124,236,237],{},"Lowers injury risk",[37,239],{},[40,241,243],{"id":242},"common-mistakes","Common mistakes",[121,245,246,249,252,255,258],{},[124,247,248],{},"❌ Letting the load drop free (no eccentric control)",[124,250,251],{},"❌ Using momentum to lift",[124,253,254],{},"❌ Skipping pauses on tempo prescribed with pause",[124,256,257],{},"❌ Always having the same fast tempo, no variety",[124,259,260],{},"❌ Counting in the head too quickly (1 sec ≠ 0.3 sec)",[37,262],{},[40,264,266],{"id":265},"key-takeaways","Key takeaways",[19,268,269,270,273,274,277],{},"Tempo is ",[22,271,272],{},"a free intensification tool",". Slow down your eccentric (3 sec minimum), control the bottom, drive up with intent. ",[22,275,276],{},"Same load, very different stimulus",". Don't underestimate it.",{"title":279,"searchDepth":280,"depth":280,"links":281},"",2,[282,284,285,286,287,288],{"id":42,"depth":283,"text":43},3,{"id":118,"depth":283,"text":119},{"id":159,"depth":283,"text":160},{"id":219,"depth":283,"text":220},{"id":242,"depth":283,"text":243},{"id":265,"depth":283,"text":266},"Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","md","en","T",{},true,"/lexique/en/tempo-execution-speed",{"title":5,"description":289},"lexique/en/tempo-execution-speed","PY4iN7ImVVrt7jPZTs5XAmFvcIA74Dq3KcMOGjz0l2E",[300,304,308,312,316,320,324,328,332,336,340,344,348,352,356,360,364,368,372,376,380,384,388,392,396,400,404,408,412,416,420,424,428,432,436,440,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,620,624,628,632,636,640,644,648],{"title":301,"description":302,"slug":303},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":305,"description":306,"slug":307},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":309,"description":310,"slug":311},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":313,"description":314,"slug":315},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":317,"description":318,"slug":319},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":321,"description":322,"slug":323},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":325,"description":326,"slug":327},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":329,"description":330,"slug":331},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":333,"description":334,"slug":335},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":337,"description":338,"slug":339},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":341,"description":342,"slug":343},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":345,"description":346,"slug":347},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":349,"description":350,"slug":351},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":353,"description":354,"slug":355},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":357,"description":358,"slug":359},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":361,"description":362,"slug":363},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":365,"description":366,"slug":367},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":369,"description":370,"slug":371},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":373,"description":374,"slug":375},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":377,"description":378,"slug":379},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":381,"description":382,"slug":383},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":385,"description":386,"slug":387},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":389,"description":390,"slug":391},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":393,"description":394,"slug":395},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":397,"description":398,"slug":399},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":401,"description":402,"slug":403},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":405,"description":406,"slug":407},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":409,"description":410,"slug":411},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":413,"description":414,"slug":415},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":417,"description":418,"slug":419},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":421,"description":422,"slug":423},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":425,"description":426,"slug":427},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":429,"description":430,"slug":431},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":433,"description":434,"slug":435},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":437,"description":438,"slug":439},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":187,"description":441,"slug":442},"Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":444,"description":445,"slug":446},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":448,"description":449,"slug":450},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":452,"description":453,"slug":454},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":456,"description":457,"slug":458},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":460,"description":461,"slug":462},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":464,"description":465,"slug":466},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":468,"description":469,"slug":470},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":472,"description":473,"slug":474},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":476,"description":477,"slug":478},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":480,"description":481,"slug":482},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":484,"description":485,"slug":486},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":488,"description":489,"slug":490},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":492,"description":493,"slug":494},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":496,"description":497,"slug":498},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":500,"description":501,"slug":502},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":504,"description":505,"slug":506},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":508,"description":509,"slug":510},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":512,"description":513,"slug":514},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":516,"description":517,"slug":518},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":520,"description":521,"slug":522},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":524,"description":525,"slug":526},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":528,"description":529,"slug":530},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":532,"description":533,"slug":534},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":536,"description":537,"slug":538},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":540,"description":541,"slug":542},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":544,"description":545,"slug":546},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":548,"description":549,"slug":550},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":552,"description":553,"slug":554},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":556,"description":557,"slug":558},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":560,"description":561,"slug":562},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":564,"description":565,"slug":566},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":568,"description":569,"slug":570},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":572,"description":573,"slug":574},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":576,"description":577,"slug":578},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":580,"description":581,"slug":582},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":584,"description":585,"slug":586},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":588,"description":589,"slug":590},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":592,"description":593,"slug":594},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":596,"description":597,"slug":598},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":600,"description":601,"slug":602},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":604,"description":605,"slug":606},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":608,"description":609,"slug":610},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":612,"description":613,"slug":614},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":616,"description":617,"slug":618},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":5,"description":289,"slug":12},{"title":621,"description":622,"slug":623},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":625,"description":626,"slug":627},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":629,"description":630,"slug":631},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":633,"description":634,"slug":635},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":637,"description":638,"slug":639},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":641,"description":642,"slug":643},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":645,"description":646,"slug":647},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":649,"description":650,"slug":651},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":653,"en":12,"es":654,"fr":655,"it":656,"pt":657},"tempo-ausfuehrungsgeschwindigkeit","tempo-velocidad-de-ejecucion","tempo","tempo-velocita-di-esecuzione","tempo-velocidade-de-execucao",1784214985393]