THE EFFECTS OF TEMPO ON TRAINING OUTCOMES
The Simple Guide to Isometrics, Eccentrics, and Concentrics
Almost every lift you do in the gym has three parts: a hold, a lower, and a lift. When you understand how each one works, you can build strength that lasts, protect your joints, and get more out of every rep.
Note: one-size does not fit all. Personally, I like to cycle between these- monthly, weekly, sometimes even during the session. Determine what you (or your client) need the most & use this guideline to effect the desired outcome.
1. Isometrics — Holds
Isometrics are when you create tension without moving. Great for learning positions, building stability, and protecting your joints.
- Allows load above pain thresholds
- High force with low joint shear
- Can reduce joint and tendon pain.
- Improves joint integrity
- Builds awareness of rib cage, scapula, pelvis, & foot tripod.
- Best starting point for post-surgery/injury.
- Advanced lifters: look up "overcoming isometrics" for more ideas
2. Eccentrics — Lowering the Weight
Eccentrics are the lowering portion of a rep. They help you move smoothly and build long-term joint and tendon health.
- Builds control and technique.
- Gives time to self-organize. Improves knee tracking, pelvis control, balance, & trunk alignment.
- High tension = tendon remodeling
- Best for hypertrophy (increase in muscle size)
- Tip: Stay focused. Allow your body to feel the movement & make microadjustments.
- Ya know what, another tip: Eccentrics lead to serious delayed onset muscle soreness- if you're someone who loves to feel sore after a workout then control the ecc. for 5-6 seconds every rep.
3. Concentrics — Lifting the Weight
The lifting part of the rep. This is where you build power and confidence.
- Great for re-patterning movements- the nervous system just figures out the best course of action. Circle back to isometrics if pattern is faulty.
- Builds strength and power.
- Raises heart rate and burns more energy. Great for conditioning.
The Best Order for Beginners
- Step 1 — Hold it: Learn solid positions with isometrics. Goal: feel "stacked."
- Step 2 — Control it: Add short, slow lowers (2 seconds). Goal: develop mind-muscle connection.
- Step 3 — Lift it: Use smooth, normal-speed lifting. Goal: put it all together.
- Step 4 — Strengthen it: Add slower eccentrics (3–5 seconds) later. Goal: increase lean tissue mass.
