Getting Started
What Is Tempo Training?
A complete introduction to tempo training — what it is, who uses it, and why it's one of the most underused tools in the gym.
How to Read Tempo Notation
Understand the 4-digit system that controls every phase of your rep: eccentric, bottom pause, concentric, and top squeeze.
Tempo Training for Beginners
Start here if you're new. Learn which tempos and exercises to begin with, and how to progress over time.
Deep Dives
Time Under Tension Benefits
The science behind TUT training — why controlling rep speed leads to greater metabolic stress, mechanical tension, and muscle growth.
Best Tempo for Hypertrophy
Research-backed optimal tempos for muscle growth. Which rep speeds build the most muscle, and why.
Eccentric Training Guide
How slow negatives build strength and size. The science of eccentric overload and how to apply it with tempo prescriptions.
Exercise Guides
Squat Tempo Guide
Recommended tempos and phase breakdowns for back squats, front squats, and goblet squats.
Bench Press Tempo Guide
Tempo prescriptions for flat, incline, and close-grip bench press variations.
Deadlift Tempo Guide
How to apply tempo to conventional and sumo deadlifts using Bottom Start mode.
Put theory into practice
Lifting Tempo turns tempo prescriptions into audio, visual, and haptic cues for every rep. $2.99 once.
