>Tempo: For long-range movements such as squats, dips and chins, use a 4-0-2 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2 tempo.
Does anyone actually use tempo when they train? Never really hear anything about it
Of course. Not that strict but I do an explosive positive and a slow controlled negative.