2-3 second concentric (lifting the weight)
3-4 second eccentric (lowering the weight)
Beginner: Intermediate: Advanced: Advanced II:
One exercise per muscle group/full body routine Two exercises per muscle group/ two day split Three exercises per muscle group/three day split
Three or four exercises per muscle group/four day split
How quickly you lift and lower the weight is also known as "tempo." Tempo can be written in your training journal with a four digit "tempo prescription" as follows:
3020 tempo =
3 - eccentric (lowering weight) 0 - pause at the bottom (stretch position) 2 - concentric (lifting/raising the weight) 0 - pause at the top (contracted position)
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