You need to look beyond one-rep max percentages when it comes to building muscle. Learn more about tempo training for weights in the coming paragraphs.
When it comes to functional bodybuilding programs, one common question arises: How do I determine the right weight to put on the bar when there’s no specific percentage of my one-repetition max (1RM) prescribed?
In this in-depth article, we’ll break down the concept of training percentages, discussing the limitations of traditional approaches and exploring a more dynamic and adaptable method based on tempo and rep ranges.
The person who decided to take a deep dive into tempo training for weights is Marcus Filly. Marcus Filly is the creator, founder, and CEO of Functional Bodybuilding. He is a six-time CrossFit Games athlete (2016, 12th fittest) with decades of experience coaching and designing individual and group training programs.
The information below is based on a video he shared a while ago, but that is as relevant now as it was back then.
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Source: Anastasia Shuraeva on PexelsTempo Training for Weights: Beyond One-Rep Max Percentages
Traditional training programs often prescribe specific percentages of an individual’s 1RM for each exercise. While this approach provides clarity and structure, it fails to account for the variability in performance on different days. For instance, 75% of your 1RM might feel manageable on one day but overwhelming on another, leading to frustration and self-doubt.
The Progressive Overload Paradigm:
In percentage-based lifting programs, a common theme is progressive overload. This involves gradually increasing the load over several weeks to stimulate muscle growth and strength gains. However, this linear progression is not sustainable indefinitely. To prevent burnout and promote continued improvement, a well-designed program incorporates deload weeks, where the intensity decreases, allowing the nervous system to recover and adapt.
Enter Tempo Lifting and Rep Ranges:
Functional bodybuilding programs take a different approach by incorporating tempo lifting and rep ranges. Tempo prescription controls the time under tension during each repetition, influencing the overall intensity of the exercise. For example, a slower tempo with pauses increases time under tension, indirectly lowering the percentage of effort. Conversely, a faster tempo and fewer pauses raise the overall intensity.
Benefits of Tempo Training for Weights
Tempo Training for Weights has the following benefits.
- Builds motor control
- Enhances joint strength and stability
- helps improve form
- Provides a different dose response depending on the lift
- Tempo Training for Weights
Marcus Filly explains more, “the four numbers in a tempo prescription refer to how fast or slow you move for each part of a movement, for example, a back squat at 32X1 would be: 3 seconds down (eccentric) 2 second isometric (hold tension) explode up as fast as you can! 1 second pause before the next rep For a pull-up or other movement that starts at the top, start at the 3rd number as you pull up.”
Understanding Tempo Prescription:
Tempo lifting involves specifying the speed of each phase of a repetition. For instance, a back squat with a 4-second descent, 2-second pause at the bottom, explosive ascent, and 1-second pause at the top results in roughly 8 seconds of time under tension per repetition. If a program prescribes 6-8 repetitions at a specific tempo, the goal is to maintain that tempo religiously and aim for the higher end of the rep range.
Adapting to Weekly Changes:
Unlike fixed percentages, tempo and rep range prescriptions allow for adaptability based on how an individual feels on a given day. If you’re feeling fresh and energetic, you can push towards the higher end of the rep range. On days when fatigue sets in, sticking to the lower end ensures a challenging yet manageable workout. This flexibility helps in achieving the desired training effect without compromising form or risking injury.
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The Case for Tempo and Rep Range Prescriptions:
While some may argue in favor of percentage-based programs, the tempo and rep range prescription format offers a more personalized and sustainable approach. Recognizing that individuals have varying energy levels and performance capacities on different days, this method empowers athletes to make informed decisions about their training intensity.
In the realm of functional bodybuilding, the concept of training percentages takes a nuanced turn with the incorporation of tempo and rep range prescriptions. Moving beyond the rigid constraints of fixed percentages allows for a more adaptable and sustainable approach to weightlifting.
By embracing the dynamic nature of individual performance, athletes can optimize their training, ensuring continuous progress and minimizing the risk of burnout. So, the next time you hit the gym, consider the tempo and rep range as your guide to achieving peak performance and long-term success in your fitness journey.
For a more detailed explanation from Marcus Filly himself, you can watch the video below. He also demonstrates how tempo training for weights look like in practice.
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Building muscle requires more than just lifting heavy weights in the gym; it necessitates a holistic approach that includes a proper diet. Here are several reasons why a balanced and nutrient-rich diet is essential for effective muscle building:
- Energy for Workouts:
- A proper diet provides the necessary energy for intense workouts. Carbohydrates, fats, and proteins from your diet serve as fuel, ensuring you have the stamina and endurance to perform resistance training exercises that stimulate muscle growth.
- Protein Synthesis:
- Proteins are the building blocks of muscles. Consuming an adequate amount of protein is crucial for protein synthesis, the process by which the body repairs and rebuilds muscle tissues damaged during workouts. Protein-rich foods like lean meats, eggs, dairy, and plant-based sources are essential for muscle recovery and growth.
- Nutrient Supply:
- Muscles require a variety of nutrients, including vitamins and minerals, to function optimally. A well-rounded diet ensures that your body has a sufficient supply of essential nutrients that contribute to overall health and support muscle-building processes.
- Hormonal Balance:
- Proper nutrition plays a role in maintaining hormonal balance. Hormones like testosterone, insulin, and growth hormone influence muscle growth. Nutrient-dense foods help regulate these hormones, creating an environment conducive to muscle development.
- Recovery and Repair:
- Intense workouts create micro-tears in muscle fibers that need to be repaired for muscle growth to occur. Nutrients like protein, carbohydrates, and antioxidants aid in the recovery and repair process, reducing muscle soreness and promoting faster recuperation between workouts.
- Optimal Body Composition:
- Achieving a favorable body composition, with an appropriate balance of muscle mass and body fat, is crucial for aesthetics and functional strength. A proper diet, combined with effective training, helps in achieving and maintaining the desired body composition.
- Preventing Muscle Breakdown:
- During periods of calorie deficit or intense training, the body may enter a catabolic state where it breaks down muscle tissue for energy. Consuming an adequate amount of calories, particularly from protein sources, helps prevent muscle breakdown and supports muscle preservation.
- Hydration for Performance:
- Staying adequately hydrated is often overlooked but is vital for optimal muscle function. Water is essential for nutrient transport, temperature regulation, and overall performance during workouts.
In conclusion, a proper diet is a cornerstone of successful muscle building. It provides the necessary energy, nutrients, and support for the intricate processes involved in muscle growth, recovery, and maintenance. To maximize your efforts in the gym, combining a well-structured workout routine with a balanced and nutrient-rich diet is key to achieving your muscle-building goals.
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Image Sources
- Man and barbell (2): Anastasia Shuraeva on Pexels