Definition
The full breakdown. What it is, why it matters, how to use it.
Tempo is written as four digits (e.g. 3-1-1-0): eccentric seconds, pause at bottom, concentric seconds, pause at top. Slowing the eccentric and adding a pause increases time under tension and control, useful for technique work and joint-friendly hypertrophy.
Q & A
Real Questions
Question 01
What does '3-0-1-0' tempo mean?
3-second lowering, 0-second pause at the bottom, 1-second lift, 0-second pause at the top.
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