Tempo training, often associated with the teachings of strength coach Charles Poliquin, involves manipulating the speed at which you perform the different phases of an exercise, such as the eccentric (lowering) and concentric (lifting) phases. While Charles Poliquin popularized this concept, it's important to note that tempo training is a widely recognized and utilized technique in various strength and conditioning programs. Here are some potential benefits associated with tempo training:

• Muscle Hypertrophy: Controlling the tempo of an exercise can increase time under tension, which is a key factor in muscle growth. By slowing down the movement, you may stimulate greater muscle fiber recruitment and create more metabolic stress, leading to increased muscle size.

• Improved Control and Technique: Slower tempos force you to focus on proper form and control throughout the entire range of motion. This can be particularly beneficial for beginners or individuals looking to refine their technique, helping to prevent injuries and enhance movement patterns.

• Strength Gains: Tempo training can be used to enhance strength by placing greater demand on muscles during both the eccentric and concentric phases. This approach may lead to improvements in force production and overall strength.

• Injury Prevention: By promoting better control and technique, tempo training can contribute to injury prevention. It allows individuals to move through a full range of motion with proper form, reducing the risk of overuse injuries or strains.

• Variety in Training: Incorporating tempo variations adds diversity to your training routine, helping to keep workouts interesting and challenging. This can be especially beneficial for long-term adherence to a training program.

• Mind-Muscle Connection: Slower tempos encourage a greater mind-muscle connection, as individuals become more aware of their muscle contractions and movements. This heightened awareness can enhance the effectiveness of each repetition.

• Increased Metabolic Demand: Tempo training can elevate the metabolic demand of a workout by increasing time under tension and intensity. This can contribute to fat loss and improved cardiovascular fitness.

• Targeted Weak Points: By adjusting the tempo, you can focus on specific phases of an exercise to address weak points or sticking points in your lifts. This targeted approach can help overcome plateaus in strength or muscle development.