Definition
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.
Real questions
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.
Stack with
Put it to work
Coach Foster builds your program around tempo and the rest of the fundamentals, shaped to your body and your week.