Performance Institute

Same exercise. Different stimulus. 👀

Here, both clients are performing an incline dumbbell chest press using a 2/0/x tempo.

What does 2/0/X mean?

* 2 seconds lowering the weight
* 0 second pause at the bottom
* 1 second to push the weight back up

Tempo is one of the easiest ways to completely change the training effect of an exercise without changing the exercise itself.

By slowing down the lowering phase, we can:

* Increase time under tension
* Improve control and technique
* Make lighter weights feel more challenging
* Build more awareness of positioning
* Create a different strength and muscle-building stimulus

This is why good programs aren’t just random exercises written on paper.
Small adjustments like tempo can completely change the goal and feel of a movement.

At Performance Institute, we use variables like tempo, range of motion, rest periods, and exercise selection to individualize programs based on the person in front of us. 💪