05/06/2026
DOES YOUR PROGRAM HAVE EXERCISES WITH SET TEMPOS that look something like this (2,0,1,1) ??
These numbers represent seconds and by manipulating the time components of each part of a lift, you can change the way your body responds to the exercise.
Firstly, you’re performing an Eccentric phase where the muscle lengthens and it’s also when you are resisting the force of the load being used. In a squat, this is when you are going down. In a lat pull down, this is when your arms are extending back up.
Then a pause phase is a static muscular contraction in the lengthened state.
Followed by the Concentric phase is where the muscle shortens and offers the most focus on intentional power output.
Then a final pause phase in the shortened position and often represents the pause between reps.
Each phase forces control of each rep & not the use of momentum, potentially avoiding injury.
Did you know this? Did you find this helpful?
