Speed strength training parameter

1. The tempo is a four-digit pattern

2. Examples of the use of tempo

3. He's sitting in the back

4. Squeezing the bar while lying on a horizontal bench

5. Bending your arms with a stick standing

6. The benefits of working at a fast pace

7. It's a way to stagnate

1. The tempo is a four-digit pattern

What do the examples of 4 1 2 1 mean? The best example of this phase of movement is the moment when the practitioner leaves after squeezing the bar while lying down. In this example, it takes 4 seconds to leave the bar. Going back to the case of the chest cage will be the moment of the largest stretching of the breast muscles. This phase lasts 1 second. The concentric phase is the opposite of the eccentric phase, or the time of the greatest concussion. In the example above, it will be a squeeze of the four layers.

2. Examples of the use of tempo

Using this parameter will make training challenging, the results satisfying, and the muscles surprised by new training stimuli.

3. He's sitting in the back

The eccentric phase should always be longer than the concentric phase. They will help to increase strength. There is a 4-second eccentry phase, in this case it will be weight-down, followed by a rapid concentric stage, or instant weight-up. These exercises allow you to achieve better results in the context of muscle hypertrophy.

4. Squeezing the bar while lying on a horizontal bench

This is followed by a concentric phase of 2 seconds (pressing the bar). In this case, a pattern of 4 1 2 1 is used. When the bar is at the top, the muscle is pressed for 1 second. Like above, it starts with the eccentric phase, i.e. it releases the weight for 4 seconds, followed by the maximum stretch for 1 seconds.

5. Bending your arms with a stick standing

This time immediately follows the concentric phase, in which the resistance is overcome. At the moment when the muscle reaches its maximum tension, the tension should be exercised for 1 second. The first phase, leaving the bar, lasts 3 seconds.

6. The benefits of working at a fast pace

Why is it worth considering speed in your training? It makes it easier to master the perfect technique of certain exercises. It allows you to achieve better strength and hypertrophic results. Helps improve stability during exercise. During training it allows you the maximum focus on the trained muscle.

7. It's a way to stagnate

It's a very good way to stagnate in training and improve performance. Working with this parameter is demanding, but it's also worth the effort. Working at a pace teaches you how to exercise properly and how to control your weight safely. It brings a lot of benefits and makes you feel better about the game you've been training.