Learn, practice, and master the tempo that matches your goals.
Tempo controls how fast you move through each phase of a rep. Written as four numbers (e.g. 3-1-2-1), each digit is the seconds spent in one phase. The cues follow your working muscle, not the direction you move.
Control the weight back. The working muscle lengthens under load.
Pause with the muscle lengthened. Kills momentum before the next rep.
Drive against the resistance. The muscle shortens to move the weight.
Pause with the muscle fully contracted at peak.
Control the weight back. The working muscle lengthens under load.
Pause with the muscle lengthened. Kills momentum before the next rep.
Drive against the resistance. The muscle shortens to move the weight.
Pause with the muscle fully contracted at peak.
Slower reps keep muscles working longer, which is one of the primary drivers of muscle growth.
Controlled movement reduces joint stress and forces you to use a weight you can actually handle.
Counting through each phase keeps you focused on the muscle instead of rushing through reps.
Adding tempo to the same weight makes it harder without adding plates. A simple way to progress.
Pick a preset that matches your training goal and try it right now.
3-0-1-0
The classic muscle-building tempo. Controlled lower, explosive lift.
4-1-1-0
Extended lowering phase with a brief pause. Maximizes time under tension.
3-1-2-1
Every phase deliberate. Best for isolating the target muscle completely.
Set your own tempo and rep count, then practice with real-time coaching.
Phase Breakdown
Total: 7s per rep · 35s for 5 reps
Reps
Starts with