Not long ago, I shared the inspiring story of my client Arzhang — a man who overcame a horrific fall in December 2013 and, through relentless hard work, built an impressive level of muscular strength and leg hypertrophy. If you missed his story, check it out here:
Climbing to New Heights: An Inspirational Story

Recently, Arzhang completed a 10×10 routine I gave him back in October. He told me that he had never experienced this much growth in his legs from any other program — and keep in mind, Arzhang is no stranger to high-volume training.

So why the difference this time?

The answer: Tempo.

I told Arzhang, “Lower the weight, but do not deviate from the assigned tempo!” In the past, he had often ignored tempo prescriptions, but this time he stayed true — and the results spoke for themselves.

→ Lesson: Strict tempo adherence can deliver incredible results, especially if it’s a training variable you’ve previously neglected.

But Sometimes… Breaking the Rules Works Too

On the flip side, there are times when ditching strict tempo can also stimulate growth. I discovered that in 2010 when I created The Size Pyramid — one of the most effective routines I’ve ever used for hypertrophy. Read more about that here:
The Size Pyramid: Break All the Training Rules

Rest Intervals Matter Too

Like tempo, rest intervals are a crucial — yet often ignored — training variable. Tools like time and heart rate can help monitor rest (see pages 55-58 of The Elite Trainer for details). But sometimes, subjective feedback is just as powerful.

Enter the Concept of “Wait Lifting”

Fitness icon Mike O’Hearn calls it “wait lifting.” Instead of using the clock, he simply rests until he feels ready to attack the next set. No rush. No rules. Just readiness.

When performing heavy powerlifting work — like 7 sets of 2 reps from his Power Bodybuilding System — O’Hearn waits as long as necessary between sets. When he’s ready, he lifts.

Learn more here:
Four Ways to Combine Heavy and Moderate Lifting

Mike O’Hearn is big, powerful, lean, and aesthetic — proof that wait lifting can work. Give it a shot now and then. It just might help you break through a plateau.

Bottom Line

→ Stick to specific tempos and rest intervals for consistent progress.
→ Occasionally, break the rules and go by feel — especially for strength and size gains.

Sometimes, it really is worth the wait.