How to keep track of rep # and tempo when exercising solo?

[GarretWithOneT]

I'm starting German Volume Training today but I don't think I will be able to keep track of tempo, and apparently it's very important. I can barely keep track of what rep # I'm on, much less how many seconds I'm going up and going down...

How important is tempo? Would it have a substantial negative impact on my gains and the goal of the workout if instead of measuring tempo, I just make sure to go up and down "a little slower and more controlled" than usual?

Thanks.

[ConnorMcCoy]

I'm starting German Volume Training today but I don't think I will be able to keep track of tempo, and apparently it's very important. I can barely keep track of what rep # I'm on, much less how many seconds I'm going up and going down...

How important is tempo? Would it have a substantial negative impact on my gains and the goal of the workout if instead of measuring tempo, I just make sure to go up and down "a little slower and more controlled" than usual?

Thanks.

I saw screw rep count , go till you physically can't do anymore

[GarretWithOneT]

I saw screw rep count , go till you physically can't do anymore

Then I wouldn't be doing German Volume Training. It requires that you refrain from reaching failure on any sets.

Oh well, I started today and I just said screw the tempo, I'll just go up and down a little slower than I'm used to.

[Nosepull]

I'd count as I went, counting tempo and reps the same way as you count fast, repetitive events like jumping rope. Say you wanted a tempo of 2-0-2, you'd count like this, with the bolded numbers being the end of a rep:

1, 2, 1, 1, 1, 2, 1, 2, 1, 2, 1, 3, 1, 2, 1, 4, etc.

That's how I'd do it if I counted tempo.

[Canadienbakon]

This might help...

count out loud for tempo, and on the last second, say the rep number. For example, a set of 8 reps using 5-second long reps:

"1,2,3,4,1
1,2,3,4,2
1,2,3,4,3
1,2,3,4,4
1,2,3,4,5
1,2,3,4,6
1,2,3,4,7
1,2,3,4,8"

EDIT: ninja'd, see above

[GeneralSerpant]

If you think that's hard, wait 'til you start trying to count 60-90 for the rest intervals.

[Canadienbakon]

If you think that's hard, wait 'til you start trying to count 60-90 for the rest intervals.

Use a clock/watch/phone for that since you're not doing anything during it?

[GarretWithOneT]

I'd count as I went, counting tempo and reps the same way as you count fast, repetitive events like jumping rope. Say you wanted a tempo of 2-0-2, you'd count like this, with the bolded numbers being the end of a rep:

1, 2, 1, 1, 1, 2, 1, 2, 1, 2, 1, 3, 1, 2, 1, 4, etc.

That's how I'd do it if I counted tempo.

I'm retarded. Why did I not think of that.

[legdaybestday]

lol bro do you even math? tempo will make you super ****ing strong, did a program a few months ago with high tempo, 10 reps of bench press with a 411 tempo, added a solid 25 lbs to my bench.

If I am supposed to do a 3 second negative and lets say 10 reps I just count in my head....1,2,3,1,1,2,3,2, etc. its not that hard lol

[Fade2Blue]

use a metronome app on your phone to help you keep tempo

[Rags85]

When keeping track of tempo and reps I count like this, for example a 3-0-3

1 1 1, 1 1 1
2 2 2, 2 2 2
3 3 3, 3 3 3
etc...

[Retardo-pex]

I'm starting German Volume Training today but I don't think I will be able to keep track of tempo, and apparently it's very important. I can barely keep track of what rep # I'm on, much less how many seconds I'm going up and going down...

How important is tempo? Would it have a substantial negative impact on my gains and the goal of the workout if instead of measuring tempo, I just make sure to go up and down "a little slower and more controlled" than usual?

Thanks.

Just practice the tempo beforehand and get a feel for it. I have never actually heard of anyone keeping track of lifting tempo in their head before. As far as I know the current science seems to point towards tempo not being a major factor in strength or growth.

[GarretWithOneT]

lol bro do you even math? tempo will make you super ****ing strong, did a program a few months ago with high tempo, 10 reps of bench press with a 411 tempo, added a solid 25 lbs to my bench.

If I am supposed to do a 3 second negative and lets say 10 reps I just count in my head....1,2,3,1,1,2,3,2, etc. its not that hard lol

Interesting.

When keeping track of tempo and reps I count like this, for example a 3-0-3

1 1 1, 1 1 1
2 2 2, 2 2 2
3 3 3, 3 3 3
etc...

That could work too.

Just practice the tempo beforehand and get a feel for it. I have never actually heard of anyone keeping track of lifting tempo in their head before. As far as I know the current science seems to point towards tempo not being a major factor in strength or growth.

See what legdaybestday said... seems like it helped him a lot. I'm going to keep strict track of my tempo.

[lucidz]

Interesting.



That could work too.



See what legdaybestday said... seems like it helped him a lot. I'm going to keep strict track of my tempo.

I have literally never concerned myself with tempo. At all. Ever. Is this really a thing?

[chazzy1864]

I knew focusing on tempo was the new "in" thing when I first got into lifting about 8 or 9 years ago. Occasionally I'll see it brought up, but now a days it seems to be mostly discarded.

[SplitSpades]

I count back from 4 then say 1.

[NZninja101]

See what legdaybestday said... seems like it helped him a lot. I'm going to keep strict track of my tempo.

He's likely weak, and so anything would work for getting his bench up. 3 second negatives are pretty bad for strength.

I don't think GVT is a very good program OP, certainly not for you.

[GarretWithOneT]

Why "certainly not" for me?

[7Seconds]

Why "certainly not" for me?

Probably cause you weigh 155 pounds and there are more effective ways for someone your size to get bigger and stronger. Although it's your body so do what you like.

[Retardo-pex]

Interesting.



That could work too.



See what legdaybestday said... seems like it helped him a lot. I'm going to keep strict track of my tempo.

Well the question being how can you prove it was the tempo vs any other measurable aspect of his training? Give it a shot but like I said, it really shouldn't be the focus, there are plenty of other things that can be addressed before looking at tempo in order to improve a program/workout/body part is all. Don't major in the minors.