Tempo Back Squats and Dead Lifts
I’ve been doing a lot of HIIT which means doing mostly body weight of light weights for an exercise as fast as possible. This is a great way to train in a short period of time and can get some great results for endurance.
If it’s strength you are after, you probably need to slow it down and use some heavier weights. After a reminder from David Hood‘s video on tempo squats, I was reminded of a different way to do heavy squats beside just putting weight on the bar and going through a set of 5-8 reps.
Over the last couple of weeks, I’ve been doing tempo squats 31X1. The 3 means taking 3 seconds to get to the bottom, the first 1 means holding at the bottom under tension for 1 second, the X means explode to the top as fast as possible (which can slow down with heavier weights and towards the end of the set), and the last 1 means to pause for 1 second at the top before starting the next rep.
Spending more time under tension makes your muscles strengthen up so they can feel like supporting this type of weight in the future. Plus this slower rep makes you keep better posture throughout the whole squat movement.
Sometimes to improve, you just need to slow it down and focus on good technique and bit more weight.
I added deadlifts into the equation and felt so good changing up the style of training while lifting some heavier weights.
What style do you typically do and are you willing to change it up once in a while?