💪 Why Controlling Your Tempo Builds More Muscle and Protects Your Joints

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Why Controlling Your Tempo Builds More Muscle and Protects Your Joints

If you’re lifting weights but not seeing results—or you’re constantly dealing with nagging aches—there’s a good chance you’re missing one thing: tempo.

Tempo means how fast (or slow) you perform each part of the rep:

• Lowering the weight (eccentric)

• Pausing at the bottom

• Lifting the weight (concentric)

Most guys rush every rep. But when you slow down the lowering phase (2–3 seconds) and pause with control,

You:

• Increase time under tension (muscle growth trigger)

• Reduce joint stress

• Improve form and eliminate “cheating” with momentum

The weight doesn’t have to go up—the tempo can slow down. That’s real strength.

Mindset Shift: Stop Chasing Soreness—Start Chasing Progress

Soreness is feedback—not a goal.

If you're disappointed when you're not sore after a workout, it’s time to reframe your thinking. You don’t need pain to know you’re improving. In fact, the better your recovery and adaptation, the less sore you’ll feel as you train smarter.

Instead, chase this:

• Can you do more reps or weight this week than last?

• Are your lifts smoother, deeper, or more controlled?

• Are your joints and energy holding up day to day?

Progress is performance. Soreness is just a side effect. Know the difference.

Question from Our Readers:

"How long should I wait to train after eating?"

– Rick, 54, from Sacramento, CA

It depends on what you ate and how intense your workout is.

Here’s a simple breakdown:

Light meal or shake (protein + banana, for example):

Wait 30–45 minutes

Heavier meal (chicken + rice + veggies):

Wait 60–90 minutes

Fast-paced training (HIIT or legs)?

Give yourself extra digestion time, especially if the meal had fats or fiber

Bonus tip: Don’t train fasted unless it works for you. Most guys over 40 do better with some fuel in the tank for performance and hormone support.

Fit Trivia: What actor’s 2000s transformation for a gladiator film redefined the “leading man” physique?

Answer: Russell Crowe! For Gladiator (2000), Crowe underwent intense strength and conditioning to play Maximus—proving that a rugged, battle-ready body could be both cinematic and functional. The impact? A wave of “fit but real” leading man roles for the next two decades.

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Publisher: Ryan Engel

Editor: Michael Pender

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