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Weight Training Tempo

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Weight-Training Tempo

A smooth and controlled motion is one of the most important factors of weight-training success. Muscles do not just get bigger of their own accord. Muscles must be forced to increase in size. If you are comfortable doing your weight-training exercises, you aren't making any progress. The old, "no pain, no gain" adage is correct. If it isn't harder than "it" was last time, whatever "it" is, you aren't making any progress.

What does this have to do with weight-training "tempo"? This: if you are lifting too fast, momentum is doing part of the work for you, and your motion will

be jerky. Jerky motion causes injuries. But if you are lifting weights that are too great at a slower rate, you can also cause jerky motion, and thus injury.

The idea is to lift smoothly and without jerks. Tempo is most often expressed as counts that you do in your head to note seconds. A lift with the tempo of 4/0/2 should be done with a count of 4 on the lowering (eccentric) portion. There should be no pause at the bottom of the exercise and a count of 2 during the raising (concentric) part. So it is the eccentric or lowering part of the weightlifting exercise listed first, then the bottom, and finally the concentric or lifting portion.

The count is an even "1, 2, 3, 4" without a pause. On counts 1 and 2 you are lowering the weight. Without a pause, on counts 3 and 4 you are raising the weight. A smooth weightlifting tempo will prevent jerky movements.

You'll want to change up your tempo as often as you change up your routines. That would be about every four to eight weeks. The purpose of changing the tempo is to prevent your body from getting comfortable.


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BONUS : Weight Benches

The weight bench that you need for your home gym will depend upon your overall gym design. For example, if you have decided to go with a power rack, you will not need the crutches. On the other hand, if you aren't going with the power rack, the crutches are essential.

If you do not have or plan to have a power rack, one of the most critical factors in choosing a weight bench is the distance between the crutches. Crutches with greater distance hold more weight. For example, weight benches that are built for Olympic weights have a 44-48" space, but midsize benches have around a 36" space. The midsize bench is adequate for most people.

If you do not have a power rack, you'll also want to find a weight bench or bench system that allows for squatting. There are a great many designs of weight benches on the market that that feature a squat rack at the rear of the bench. Also, without a power rack, you will want to look for some sort of self-spotting attachment. If you don't have a training partner, you will need some way to lift heavy weights safely.

Your weight bench for your home gym must be able in incline and decline. This weight bench feature lets you stress your muscles in different ways, and that's an important factor in continuing your muscle mass gains.

Many weight benches have leg attachments that come with the bench. If they aren't standard, they are offered as an attachment. If the leg attachments are an extra, you can wait and add them later when you can afford them, but you do eventually want them.

Choose a weight bench that will provide you with the necessities first. You can always add the add-ons later.

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