19/10/2026
Four numbers. One rep. A completely different training effect💪
Tempo is the most overlooked variable on a program. Most people write
sets and reps and leave it there, but the speed of each phase decides
whether a lift builds size, strength, endurance or power. Same exercise,
same weight, very different result.
The four numbers are seconds, and they always run in the same order.
Eccentric, pause, concentric, rest.
Here is what each goal uses:
• Weight loss, 4-1-2-0, slow and continuous to keep the work rate up
• Muscular endurance, 2-1-2-1, controlled and repeatable set after set
• Hypertrophy, 3-0-2-1, a slower lowering phase to build time under tension
• Strength, 2-0-1-0, controlled down and driven back up
• Power, 1-0-1-0, fast in both directions
And the best part? You don't need heavier weights to change the training
effect. Adjusting the tempo on what your client is already lifting is
often enough, which makes it one of the most useful tools you have when
load or equipment is limited.
Because good programming isn't about writing harder sessions. It's about
knowing which variable to change, and why, so every session works toward
the goal your client came in for😇
Programming like this is what you learn with us, face to face in a real
gym with an educator in the room.
DM us to find out more or book your course through our website.
SIS30321 Certificate III in Fitness | SIS40221 Certificate IV in Fitness | Fitness Institute RTO 32089
