By: Jon Osumi

When performing exercises, the tempo, or cadence that you choose will have an effect on the results you achieve.  For strength type movements, a controlled tempo, or one that does not rely on momentum is going to give great results with the lowest chance of injury.  Think of each exercise repetition as having two halves:

1.    Moving from start to the fully contracted position

2.    Moving from the fully contracted position back to start. 

The cadence of the second half of the movement (position 2 to position 1) should be same or SLOWER than first half of movement.  This can also be described as the 'negative' portion of the repetition.  The negative portion of any movement is usually overlooked and ignored by most people in the gym.  As muscles expand and contract, they store energy (like rubber band stores energy when stretched).  When an exercise repetition reaches the halfway point, there is energy stored in the connective tissue and muscles that will help you return to the starting position.  If the tempo is slowed down, the stored energy dissipates leaving the muscles to do ALL the work.  This allows the muscles to work harder, burn more calories and results in a better work out for you.

Jon Osumi