Tempo refers to the speed of movement and is usually represented by a 4-digit number: eccentric (negative) contraction - isometric (pause between negative and positive) contraction - concentric (positive) contraction - isometric (pause between positive and negative) contraction. For example, a tempo of 3-1-2-0 means to lower the weight for a count of 3, pause for a count of 1, raise the weight for a count of 2, and do not pause before starting the next repetition. An "X" designation denotes eXplosive, meaning to lift the weight as fast as possible.

It's not uncommon for people to race through their sets in order to get done sooner. Although this could benefit power development, hypertrophy might be sacrificed. For instance, if two individuals were to perform the same number of repetitions, but one completes the set in 6 seconds and the other takes 60 seconds, is the training effect the same? Obviously not! Tempo is a training parameter that is quite often neglected. You can calculate total time under tension (TUT) of a set simply by multiplying tempo (add all 4 digits) and the number of repetitions performed.

The problem with tempo prescription is that cadence tends to vary among individuals and also between reps and sets. (Generally, the count speeds up as you fatigue!) For this reason, I recommend that you purchase a metronome - the Robic SC-700 Sports Chronometer available at Creative Health Products is a good choice. Set the watch to 60 beats per minute so that it beeps every second and try to keep the cadence uniform throughout the entire range of motion.

John Paul Catanzaro

JOHN PAUL CATANZARO, B.Sc., C.K., P.F.L.C.

John Paul is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private studio in Toronto, Ontario. For additional information, visit his website or call 416 -292-4356.

John Paul has appeared on television and has written articles for several publications including Bodybuilding Italia, Coaching One-On-One, Dolfzine, FitCommerce, Fitness Trainer Canada, Flare, grrlAthlete, Intense Fitness, Men's Health, Olympian's News, Quest For Anabolic Condition, Testosterone, and Wannabebig. His newsletters are both informative and entertaining, and he has provided reviews for numerous sources including the inaugural edition of Sport First Aid in Canada. John Paul has studied under many of the world's top strength coaches and his pursuit for knowledge is relentless, constantly striving to upgrade his skills.

John Paul is quickly becoming one of the premier trainers in Canada. Building a reputation for getting his clients in top shape fast, his expertise has not gone unnoticed by other health practitioners who attend his private studio regularly for instruction. Recently, John Paul has begun to attract the attention of fitness-related organizations seeking lectures and workshops. He's been dubbed the man with an "encyclopedic mind" - you will leave his presentation with a wealth of valuable information that you can put to immediate use.