Weight lifting tempo numbers explained

Posted by: PFB

Q. Can you please explain what is meant by reps being performed in a 4010 tempo or something similar?

A. 4010 denotes a four number sequence which relates to four different phases of the lift. The first number represents the time in seconds to lower the load (eccentric), the second number is a hold in the stretched position, the third number is the lifting (concentric) phase, and the fourth number is a hold in the top position. Therefore, your 4010 example would denote a 4s eccentric, no pause, a 1s concentric and no pause at the top.

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