Weight Lifting & Tempo One of the factors which will impact on the success of your weight resistance program is weight tempo.
Benefits of correct tempo include:

1. Correct form, by controlling the speed in which you are moving the weight, you will reduce chances of injury.
   
2. Reducing momentum makes your muscles work at maximal tension.
   You'll start working the correct muscle and not incorporate everything else to get that weight moving.
   
3. You will be more focused on each movement and maximally contracting the muscle

Get it right and you'll maximise your efforts, build muscle faster.
What is tempo you may be asking? We're referring to the time or count it takes to complete the full range of motion.
In a range of motion we have 4 parts:

1. Lowering stage (eccentric): here the muscle is stretched.
   In programs where you want to increase your muscle mass you a slow eccentric movement is emphasised.
   The lowering causes a lot of muscle fibre breakdown which stimulates the muscle growth.
   
2. Bottom of movement: you'll either hold or go back up again
3. Lifting (concentric): the muscle is now contracting.
   You'll normally go faster up.
   
4. Top of movement: you'll either hold or go back down again

The pause at the top or bottom of the movement will depend on the type of exercise.
E.
g.
, bicep curl.
There is no tension of the muscle at the bottom so you would not hold.
At the top the muscle is under tension so now you hold for count and contact the muscle.
There isn't a correct tempo for everyone, we all have our different goals and our bodies do respond differently.
As a guide only:

1. Lowering stage (eccentric): a slow count, between 2 to 6
2. Lifting stage (concentric): a faster count, between 1 to 3
3. Top and bottom of movement: 0 to 2

Remember your body adapts to exercise.
It's important to change your routine frequently, this includes tempo, types of exercise and weight loads.
If you are doing the exact same routine for more than 3 weeks you are wasting your time and cheating yourself.
If you are going to take the time to exercise, do it right.
Last important note:

1. Allow adequate recovery time between sessions.
   Muscle growth doesn't occur during the weight session.
   Muscle grows during rest and recovery.
   

Train hard, train smart.