Slow down your reps to build more muscle with our patent pending time under tension trainer.
Download for iOSDownload for Android Concentric 8 reps leftUnderstanding and controlling each muscle contraction helps you get more out of every rep and reach your goals faster. Follow a preset tempo or fully customize each phase to match your training.
Eccentric Lengthening of the muscle (i.e. lowering the weight) − 4 + Bottom Isometric Hold at the bottom − 0 + Concentric Shortening of the muscle (i.e. lifting the weight) − 1.5 + Top Isometric Hold at the top − 0 + Eccentric 10 reps left 5.5s / repPump is far more than a tempo trainer. It is a full fledged workout app, with social built in.
Build custom workouts Tap to reveal Build custom workouts Create any workout from any movement, with your own sets, reps and tempo. Nothing is locked to a template, so the program you follow is the one you wrote. Organize with folders Tap to reveal Organize with folders Organize workouts into folders for training splits, programs, phases or anything else. Keep everything exactly where you expect it. Weight and rep tracking Tap to reveal Weight and rep tracking Log weight, reps and sets as you train, then use your history to see progress and know what to beat next time. Rest timers Tap to reveal Rest timers A timer starts the second you finish a set, so recovery is measured rather than guessed at between conversations. Workout sharing Tap to reveal Workout sharing Share a workout with a link. They open it, save it and run it themselves, with no screenshots and nothing retyped. Groups Tap to reveal Groups Create a group with friends, teammates or training partners to share workouts, follow each other’s training and stay connected. Exercise demonstrations Tap to reveal Exercise demonstrations Access a growing library of hundreds of exercise demonstration videos. Create a custom exercise and you can upload your own photo or video for form reference. AI workout adjustments Tap to reveal AI workout adjustments Tell PumpIQ what you want to change and it can adjust exercises, sets, reps, rest, tempo and more without rebuilding your workouts manually. AI plateau detection Tap to reveal AI plateau detection PumpIQ can analyze your training history to spot where progress is slowing and help you understand what may need to change.Your muscles don’t know if you’re lifting 45 pounds or 85. They know how hard they’re working and how long they’re under tension. Slower, controlled reps increase time under tension to maximize muscle growth with less weight and lower injury risk.
Barbell hip thrust Three seconds down, driven back up, locked out at the top. Barbell front squat Down over one and three quarter seconds, straight back up just as slowly. Lying leg curl Curled over almost two seconds, squeezed for over a second, lowered just as slowly. Leg extension A second and a half out, held for a second at lockout, a second and a half back. Standing calf raise A second and a half up, held for over a second, two seconds down. Dumbbell curl Curled in three quarters of a second, squeezed for a second, lowered over one and a quarter. Eccentric 8 reps left Barbell hip thrust Three seconds down, driven back up, locked out at the top. Barbell front squat Down over one and three quarter seconds, straight back up just as slowly. Lying leg curl Curled over almost two seconds, squeezed for over a second, lowered just as slowly. Leg extension A second and a half out, held for a second at lockout, a second and a half back. Standing calf raise A second and a half up, held for over a second, two seconds down. Dumbbell curl Curled in three quarters of a second, squeezed for a second, lowered over one and a quarter. Barbell hip thrust Three seconds down, driven back up, locked out at the top. Barbell front squat Down over one and three quarter seconds, straight back up just as slowly. Lying leg curl Curled over almost two seconds, squeezed for over a second, lowered just as slowly. Leg extension A second and a half out, held for a second at lockout, a second and a half back. Standing calf raise A second and a half up, held for over a second, two seconds down. Dumbbell curl Curled in three quarters of a second, squeezed for a second, lowered over one and a quarter. Keep scrollingNobody decides to rush a set. It happens on its own once it starts to hurt, and a rep that took four seconds at the start takes one by the end. The load on the bar did not change. The stimulus did: less tension on the muscle, and less growth to show for it.
Rushed10 reps × 1.2s 0s Timed by Tempo Coach10 reps × 4s 0s Seconds under tension, one setLearn for yourself why Pump is trusted around the world by coaches and lifters who already know that programming and progressive overload are what keep growth coming.