What is tempo training?

Tempo training means controlling how long each part of a rep takes.

• Every rep has four phases: lowering, a pause at the bottom, lifting, and a pause at the top.
• A tempo like 3-0-1.5-0.5 gives the seconds for each phase, in that order: 3 down, 0 at the bottom, 1.5 up, 0.5 at the top.
• Where a rep starts depends on the exercise. A squat starts by lowering. A deadlift starts with the lift.
• Pump guides you through each phase with sound and color, like a metronome for lifting.