Tempo (lifting cadence)
Tempo is the speed of each phase of a repetition, usually written as numbers (e.g., 3-1-1 = 3s lowering, 1s pause, 1s lifting).
Also known as: Rep tempo · Tempo notation (3-1-1)
Controlling tempo, especially the eccentric (lowering) phase, increases time under tension and technical quality without adding load. Speeds from roughly 0.5 to 8 seconds per rep tend to produce similar hypertrophy, as long as effort gets close to failure — meaning it does not need to be exaggeratedly slow.
It is a useful variable for adjusting difficulty and control, but secondary to volume, intensity and progression. SelfShapeAI can guide and log execution pace within the plan, helping keep technique consistent across phases.
See also
Sources
Scientific references behind this entry.
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