The Importance of Movement Tempo in Resistance Training

Tempo is the speed of movement for a resistance training exercise and there are four distinct phases for each exercise. Tempo directly determines time under tension which is a very important variable in resistance training. The first phase is the time spent on the eccentric phase of the movement (where you are lowering the weight and the muscles are lengthening) like when you lower a dumbbell from the top position to the fully lowered position in the bicep curl. The second phase is any time spent pausing at the end of the eccentric phase like holding your body an inch off the ground in the bottom of a push-up. The…
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Squats and Anatomical Variation Among Individuals

Squatting is one of the fundamental movement patterns everyone should train, but it is very important to understand and consider the effect that individual variations in limb length and anatomical variances can have on exactly how each person can and should squat. Everyone cannot and should not squat the same way! Many trainers and individuals try to squat in “perfect” form with feet flat, no heel lift, feet pointing forward, with back upright and straight with butt to the grass but this is not only not possible for some people – it can actually get them hurt! One of the biggest factors determining how an individual can squat is the…
Read More

The Importance of Movement Tempo in Resistance Training

Tempo is the speed of movement for a resistance training exercise and there are four distinct phases for each exercise. Tempo directly determines time under tension which is a very important variable in resistance training. The first phase is the time spent on the eccentric phase of the movement (where you are lowering the weight and the muscles are lengthening) like when you lower a dumbbell from the top position to the fully lowered position in the bicep curl. The second phase is any time spent pausing at the end of the eccentric phase like holding your body an inch off the ground in the bottom of a push-up. The…
Read More

Squats and Anatomical Variation Among Individuals

Squatting is one of the fundamental movement patterns everyone should train, but it is very important to understand and consider the effect that individual variations in limb length and anatomical variances can have on exactly how each person can and should squat. Everyone cannot and should not squat the same way! Many trainers and individuals try to squat in “perfect” form with feet flat, no heel lift, feet pointing forward, with back upright and straight with butt to the grass but this is not only not possible for some people – it can actually get them hurt! One of the biggest factors determining how an individual can squat is the…
Read More