Notes about the Training Program
The last set of each exercise should be done to absolute failure.
Tempo (written as a 4-digit number) indicates the number of seconds each phase of a rep should take. The first number represents the eccentric contraction (the negative or lowering part of the movement). The second number represents the pause at the “peak stretch” of the movement. The third number represents the concentric contraction (the actual pushing or pulling of the weight). Finally, the fourth number represents the “peak contraction” of the movement (eg., when your arms are fully extended at the top of a bench press).
Example of 2010 Tempo:
- 2 = two-seconds for the eccentric contraction (negative part of the movement)
- 0 = no pause at the “stretch” portion of the movement
- 1 = one-second for the concentric contraction (pushing/pulling of the weight)
- 0 = no pause at the peak contraction of the movement