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Why Use Tempo Weight Training


- Build more muscle

- Condition strength

- Burn extra fat

- Train Power

- Practice mindfulness

- Increase body awareness

- Focus on form

- Improve balance

What is Tempo Weight Training?

Tempo weight training involves lifting weights alongside a tempo, which is used with the purpose of building more muscle, conditioning strength, and burning extra fat.

How Does it Work?

Varying the speed of an exercise, changes the stress placed on the muscles. For example, in a 3x1 squat, using a slower tempo on the way down will increase the muscles time under tension, stimulating the muscle to get stronger. Using a faster tempo on the way up will train Type II (aka fast twitch) muscle fibers and help increase power. Gradually, the body will start to adapt, allowing the individual to increase weight selection.

Aside from the strengthening benefits already mentioned, tempo weight training is also a great way of practicing mindfulness. Tempo weight training improves body awareness, form and balance

How Surge Uses Tempo Weight Training?

Tempo weight training can be applied to all your favorite weight training moves from squats to shoulder presses to push-ups.

Our weighted strength training tracks use various tempos to increase strength, power, fiber activation, and burn extra fat. Some common tempos you will see in a SURGE class are 2x2 (2 down 2 up), 3x1 (slow to the bottom and fast to the top), static holds (7x1), and isometric training where we hold at the bottom and at the top, taking all momentum out of the movement and putting all the work in the muscle.

The more variation and creativity we can bring to your training, the more stimulation the body and muscles receive, which promotes increased adaption, definition, and shape change.

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