Alizée F

2( eccentric phase ) 0 ( stretch) 1 (contraction phase ) 0 ( contraction)

The First Number
“2” is the time in seconds to lower the weight after you’ve reached the top of the lift. This is the eccentric or negative phase (lowering the weight), which is opposite to the direction of muscle contraction.

The Second Number
“0” is the pause between the eccentric and the concentric phases of the exercise.For the curl, this would be when the weight as at its lowered position.

The Third Number
The third number is the time in seconds for the concentric (lifting the weight) or contraction phase of the lift. In the example, “1” means an explosive lift, which is also sometimes represented with an “X.” In an arm curl, this would be lifting of the dumbbell, for example.

The Fourth Number
“0” is the duration of the pause at the top of the lift, or when you have bent the elbow and lifted the dumbbell to the highest point in an arm curl. This number is sometimes left out.

🤓Depending on the exercise, this pause is important for muscle building because tension is held during the pause. For example, in the lateral raise, the deltoid muscles are fully contracted at this point, so holding the tension longer can produce improved hypertrophic results.

🤓Tempo in weight training is the rhythm at which you move a weight, including the rest time at the top of the lift and at the return of the weight to the starting position.