What does tempo notation mean?

Tempo is written as four digits: eccentric (lowering) / pause at bottom / concentric (lifting) / pause at top. For example 3-1-2-0 means 3s lower, 1s pause, 2s lift, 0s pause at top.

What TUT range is optimal for hypertrophy?

Research suggests 40-70 seconds of TUT per set is optimal for hypertrophy. This corresponds to 8-12 reps at a moderate tempo (3-1-2-0 for example produces 48-72 seconds per set).

Does slower tempo always mean better results?

Not necessarily. Very slow tempos reduce load significantly, potentially lowering the mechanical tension stimulus. Intent to move explosively (even when movement is slow due to load) may preserve strength adaptations.

Tempo Prescription Calculator

Calculate total time under tension (TUT) from lifting tempo notation (e.g., 3-1-2-0) and reps to program muscle hypertrophy and neural adaptations systematically.

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Tempo Prescription Calculator

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Frequently Asked Questions

What does tempo notation mean?

What TUT range is optimal for hypertrophy?

Does slower tempo always mean better results?