Today’s workout at the gym called for sets of Deadlifts with a 5 second lower of the bar and explosive speed on the way up. Because this is different to the way we carry out a normal Deadlift there were a few questions being asked. If this was you read below to understand why it’s in the program: 

1. More Time Under Tension

This one is pretty simple. If you hold the weight for longer you require more energy and strength to do so hence building a stronger positions and movement along the way. Generally we will add the time under to the eccentric or lowering phase f a movement which is good for building lean muscle mass and common tactic bodybuilders will use to do so. 

2. Addresses Positional Weaknesses In The Movement

If you’ve been lifting for a while and have plateaued but don’t know why tempo’s will help fix this. For example in a deadlift it could be the initial pull from the floor or once the bar gets above your knees that is holding you back from lifting more weight or doing more reps. 

If we slow down the movement this position of weakness within the movement will be exposed and we can work towards fixing it from there. 

3. Tempo Teaches Control and Safety

Slowing things down and controlling the movement will also increase the quality of reps. Using a tempo for new lifters will allow them to focus on positions and technique. Because there is more time under tension the weight will also be lighter which takes ego out of it.

I’d love to answer any other questions out there so if you have one please put them in the comments below!

Shaun Diachkoff

@shaundiachkoff