Mr. Avila,
I understand that you are one of the main sources of support for this site. At the risk of sounding like an obsequious weenie, I'll pass along a sincere thanks.
Anyway, I've heard a variety of opinions on rate and tempo, and this variety is rivaled only by the difference in opinions regarding the ideal number of sets, of reps, diet, frequency, duration. . . I think that the most important component of a program is the commitment to make the workout a routine. Not a bad idea, for the "beginner" or "born-again" athlete to suck it up and spend the money for a few hours with an experienced personal trainer that will develop a program that fits an individual's goals, abilities, and time. The scheduled meetings, and the money involved, may be a good source of external motivation that will plant the seeds for what can become an immensely rewarding pattern of health and fitness.
I've found the web to be a less than ideal source of information for the typical "weightlifter". Seems that the sites are too specialized, too focused, and too limited in their audience. One may cater to the muscle head Venice Beacher only, while another seems to cater only towards those who look for a quick protein-powder solution to their current level of couch potatoiness. One site that I've found to be valuable, if only because it has quite a comprehensive list of muscles, articulations, and functions, is linked to the Navy's Rugby Team Home page:
[url=]http://www.nadn.navy.mil/Rugby/workout.htm[/url]
The direct link to the site to which I'm referring is:
[url=]http://www.exrx.net/[/url]
May or may not be interesting to you, but I think that the Navy Rugby link might be a good one to visit, particularly considering the general themes of this AR site.
I live in Boulder, CO, a true American fitness capital, but also a Mecca for those who seek the same quick fixes of wheat grass and bee pollen and herbs and spices and potions and tonics that people everywhere seek. I have some insight into what works, and what doesn't, but I'm no Sports Medicine specialist, nor a kinesiologist. I do have some faith in the feeling that there is no way to get in shape (or to stay in shape) except for hard work. Small steps become strides, and everybody's gotta start somewhere. A pubic gym can be intimidating, yes, but I think that the intimidation is not unlike that felt my a pasty Midwesterner when faced with the tanned crowd on a California beach. . . gotta start getting dark by first standing shirtless and pants down. I think Nike's ad campaigns are among the best in the industry, and that their (yes, cliche) "Just Do It" philosophy is good advice.
What a tangent I just got on! Don't know if any of that made any sense, and I guess that my answer to your question is that I tend to vary my routine's tempo depending on how I feel on a particular day.
If I were smart, then I'd save myself some possible embarrassment by going back and reading over all that I've just typed, and would possibly address your question more directly, but it's a spectacular day outside, and I wanna go play.
I look forward to seeing lots of activity in this forum.