Most people who have been lifting for a while will have, at some point, faced plateaus. Well my friends, one of the best ways to break them is to develop a different tempo to your lifts.
Tempo is the amount of time it takes to do a rep, and is broken up into four categories:
- Eccentric tempo – the amount of time it takes the muscle to lengthen
- Bottom Pause – the amount of time you isometrically hold the weight
- Concentric tempo – the amount of time it takes the muscle to shorten
- Top Pause – the amount of time you spend between repetitions
If you want to break plateaus, you should consider changing up how your tempo is configured. If you drop your weight and slow down your eccentric tempo to roughly 2-3 seconds, you will create more micro-tears in the muscle and, with sufficient rest, you should be cracking your plateaus in no time!
**Warning: will cause increased muscle soreness. Enjoy!