Our 3 Workout Optimizations

Here are 3 simple workout optimizations that you can use while at home or at the gym.

Tempos

Tempos can be used for any strength movement and provide a framework on how fast or slow the movement should be done. Tempos are great for at-home training as they require minimal equipment and can be used during all phases of a movement… rest, loading, pause/stretch, action.

A common use of tempos is in a 4 digit format for each phase of the movement. For example 3310 on a pushup which means you would start in the top push up position with arms extended, lower down into the bottom position for 3 seconds, stay in the bottom of the push-up with tension for 3 seconds, and push back up for 1 second, with a zero second rest at the top before the next rep. This makes one rep take approximately 7 seconds to complete, whereas with no tempo it could be done in 1-3 seconds.

Isometric Contractions

The second optimization is incorporating isometric contractions. Isometric contractions happen when a muscle is actively held at a fixed length. These contractions are great for maintaining strength and also reducing pain as the contractions do not load the joint

A common isometric exercise is a Front Leaning Rest which is great for core strength and stability, but also for upper body pushing strength. Start in a push-up position on their hands and feet. Keeping the core engaged, push the shoulders forward leaning their upper body over the hands to distribute more of the bodyweight into the upper body and arms.

Isometric contractions not only build core and upper body strength, but lower body strength and stability as well. The wall sit and straddle glute hold are two more isometric exercises that are commonly used.

One and One-Quarter Reps

The third and last optimization is using one and one-quarter reps. Similar to using tempos, one and one-quarter reps increase time under tension but do so by adding an extra contractions to every rep. The name speaks for itself with one and a quarter reps. Simply during each rep you do an extra quarter rep at either end of the range of motion.

One and one-quarter reps can be used for almost any strength exercise, with external load or even bodyweight alone. One way to incorporate this method is with the classic bodyweight air squat. Squats are simple in that the individual will start standing, feet hip-width apart, and arms extended out in front. They will then sit their hips back and down as the knees travel over the toes until they reach the bottom squat position, then push with the legs to return to standing. To increase the difficulty using one and one-quarter reps, the individual will lower their body down, push up only ¼ of the way, then lower their body back down, and push again all the way back to the standing start position.

Hopefully you found these three optimizations helpful and you incorporate them into your workout routines. If you have any questions on this post or any Genostim products, please reach out to our team at info@genostim.com.

Lauriston Crockett