Timing and Tempo on the Powertec Workbench Multisystem with Rob Riches


Team Powertec athlete Rob Riches demonstrates Timing and Tempo using the Powertec Workbench Multisystem.


About Rob Riches

Rob Riches is a Fitness Model, 2x WBFF World Fitness Champion and a personal trainer with certifications through NASM (National Academy of Sports Medicine), YMCA & REPs (Register of Exercise Professionals).

Video Transcript

Hi guys and welcome. My name is Rob Riches and part of Team Powertec and on today’s training series I’ll be taking a look at timing and tempo and how incorporating this into your everyday workout can lead to better gains in your physique.

First exercise I’ll be taking a look at, Squats. While Squats may not be at the top of everyone’s lists for favorite exercises, they certainly are up there in terms of the best exercise for building mass and strength. So, with this slight adjustment to our timing, instead of straight up and down means that we can keep the intensity high with that keeping the resistance high too. Meaning, less stress on the knees and core and hips. Here’s how we incorporate timing and tempo into the squats.

It may not seem like I’m not doing anything different than a normal squat but if you were to look at my timing there, I’m taking 3-4 seconds longer on that eccentric part of the lift. So, really adding this weight into that eccentric part the lengthening of the muscle creating smaller micro-tears just by keeping it slow. And then that power and speed as I push back up bringing my hips back in line. This is a great technique if you just add on to the end of a normal work set, when maybe you drop your weights down and you really want to hit that fatigue and keep that training threshold high.

Let’s move on to the next exercise now on the Leversystem, take a look out the chest. This is really much the same technique for chest. Slow it down, a slight pause at the bottom, and then, as you push up, I want you to squeeze the muscles in the chest. It’s not a simple case of repetitions and speed, you got to focus about muscle activation. Slow down as you breathe in, hold with that stretch and then push it back up and squeeze forcing that contraction in the muscle. Just those few reps there, I can already feel my chest starting to get a pumping blood.

Great technique either for a warm up set or that final kind of drop set once you’ve gone up and pyramid to the weights. Or just stick with that same technique for a good 2-3 sets increasing your overall resistance by about 10-15% as you hit that 10-12rep max.

With this lat pulldown lever on here, I’m really gonna be engaging pretty much all of the muscles in my back. And this technique with that timing and tempo, slower down, pause, and then allowing that weight to pull me back up. This is a switch from the Squat and the Chest Press where, I’m actually engaging that muscle pushing the weights up. With the lat pulldown is gonna be putting my back muscles apart. So, it’s about acceleration and deceleration on this one but equally as important.

It’s a very different feeling than if I were to actively squeeze down, pause and then slowly control back up. That deceleration as I’m allowing the weight go back up and slowing it down, really adds in a stretch, a new dynamic to the exercise. So, give this one a try with the lever arm and gives you a nice kind of feeling instead of you doing a free weights but with the added reassurance of that mechanism in there, keeping you dialed in to that range of motion.

Speaking of which, let’s keep that range of motion focused and finish off on the biceps to really help round off a nice kind of coconut-size biceps. This, using the Arm Curl. Same technique, fire the muscles with those fast twitch Type IIB fibers squeezing and contracting the muscle and resist that temptation to allow that muscle to lengthen back on that eccentric lift.

I’m with a slight tweak to a elbow placement, instead of keeping everything in alignment, bring the elbows just inwards keeping the wrist further out and when you squeeze in you’re gonna be working more of the inner bicep there helping to add some peak along with some strength and size.


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