When you hit the gym to build muscle, there’s often an underlying assumption that more weight equals more progress. But what if I told you that controlling the speed of your reps could be just as, if not more, effective for building muscle? Enter 3 1/3 timing, a simple but incredibly effective tempo technique that will make you rethink how you lift weights. It’s not about lifting faster or heavier, it’s about lifting smarter. If you’re not using this method, you could be missing out on serious muscle growth.

So what is 3 1/3 timing, exactly? Simply put, it’s a way of manipulating the tempo of each lift to increase the time your muscles are under tension. The “3-1-3” refers to three distinct phases:

• 3 seconds to lower the weight (the eccentric phase).
• 1 second to pause at the peak of the movement.
• 3 seconds to lift the weight back up (the concentric phase).

It may seem a bit tedious at first, but this method forces your muscles to work harder, for longer, without the reliance on momentum. And if you’re serious about seeing muscle growth, this style of lifting can be a game-changer. Now, let’s dive into how this works, why it’s so effective, and how you can incorporate it into your workouts for maximum results.

Breaking Down the 3 1/3 Tempo

To fully understand the power of 3 1/3 timing, it’s important to understand each phase of the lift. The beauty of this tempo lies in its control—you’re taking more time to move the weight, which ultimately makes your muscles do more work.

The Eccentric Phase (3 Seconds):
When you lower the weight in a movement—whether it’s a squat, deadlift, or bench press—that’s the eccentric phase. Typically, this part of the lift is where people rush. But by spending three full seconds lowering the weight, you’re keeping your muscles engaged for longer. This not only helps with controlling the weight but also causes more muscle micro-tears (don’t worry, this is a good thing). These tears repair, making your muscles stronger and bigger.

The Pause (1 Second):
At the top or bottom of the lift, you’ll hold for one second. This brief pause is crucial. Why? It eliminates any chance of using momentum to assist the lift. So, no bouncing out of a squat or relying on a quick rebound. That one second forces your muscles to stay locked in. This extra fraction of a second pushes your muscle fibers to engage even more.

The Concentric Phase (3 Seconds):
Now comes the tough part: lifting the weight back up. You’ll spend three full seconds lifting the weight during the concentric phase. Normally, lifters are tempted to go fast, relying on speed to move the weight. But with 3 1/3 timing, you’re fighting against your muscles’ natural desire to move quickly, and you’re forcing them to contract more deliberately. The result? More muscle activation, and ultimately, more growth.

Why 3 1/3 Timing Works for Building Muscle

Muscle growth isn’t just about lifting heavy weights; it’s about creating the right conditions for your muscles to adapt. The key is time under tension—essentially, the longer your muscles are working, the greater the stimulus for growth. By slowing down each phase of your lift, you’re increasing the total time under tension.

What makes 3 1/3 timing so effective is its emphasis on control. In a normal lift, you might rely on momentum or speed to get through the movement. With this tempo, you’re eliminating that factor, ensuring that your muscles are working for the full duration of each rep. By doing so, you’re pushing your muscles to adapt faster. The results? Faster strength gains and better hypertrophy (muscle growth).

How to Implement 3 1/3 Timing in Your Routine

Now that you understand how 3 1/3 timing works, let’s talk about how to incorporate it into your workouts. It’s all about balance—don’t overdo it on every single set, or you might end up overtraining.

Start with Compound Movements:
Since 3 1/3 timing requires a bit more focus and control, it’s best to start with compound movements like squats, deadlifts, and bench presses. These exercises engage multiple muscle groups, which gives you more bang for your buck. Plus, they’re more taxing, making them perfect for tempo training.

Choose a Challenging Weight:
While you don’t want to go too heavy (since control is key), you also don’t want to pick a weight that’s too light. Ideally, you’ll want to choose a weight that allows you to maintain perfect form but still challenges you. Aim for a load that you could complete about 10-12 reps with, but don’t let that stop you from slowing things down.

Start Slow and Build Up:
If you’ve never used a tempo-based training method, it might feel a bit awkward at first. That’s okay. Start with just one or two exercises during your workout using the 3 1/3 timing. Once you get comfortable, you can start incorporating it into more of your exercises. Don’t rush—consistency with perfect form is more important than pushing through too much weight.

What to Expect from 3 1/3 Timing

You might feel a bit different after using this tempo method, especially in the beginning. Expect to feel some serious muscle burn, and you might even experience soreness the following day. But don’t let that scare you off—it’s a sign that your muscles are working harder than usual. In fact, you may find yourself pushing more weight over time, as your muscles become accustomed to the new tempo.

Also, because you’re focusing on a slower, more deliberate movement, your form is likely to improve. The pauses give you a moment to reset, ensuring you’re using proper form and technique throughout the entire movement. In the long run, this can lead to better overall strength and stability.

Is 3 1/3 Timing Right for You?

If you’re serious about building muscle and strength, the answer is yes. The 3 1/3 tempo method can be a great addition to your training routine. It’s a technique that forces you to slow down and truly focus on the movement. You’ll engage more muscle fibers, see better growth, and improve your overall strength.

However, this isn’t a method to use every single day. Tempo training can be taxing, so it’s essential to balance it with other forms of training. Use it for specific lifts or workouts to make sure you’re still challenging yourself in different ways.

Final Thoughts

3 1/3 timing may seem like a small adjustment, but it’s one that can make a big difference in your muscle-building results. By controlling your movements and spending more time under tension, you’re not just building muscle—you’re building strength, control, and efficiency in every rep.

If you’re ready to take your training to the next level, don’t be afraid to experiment with tempo. You’ll soon realize that sometimes, slowing down is the key to speeding up your progress.