This is a short, sharp explanation of the numbers seen to show tempo of resistance/weights exercises.

An example is 40X0 or 2011.

• The First number (as in 40X0) is the amount of time you should take to perform the Eccentric portion, or, the lowering of the weight or exercise.
• The Third number (as in 40X0) is the amount of time you should take to perform the Concentric portion or the raising of the exercise or weight. An X indicates as fast as possible, i.e. explosive (but still maintaining good form).
• The Second number (as in 40X0) is the amount of time to hold the weight/pause at the bottom of the exercise.
• The Fourth number (as in 40X0) is the amount of time to hold the weight/pause at the top of the exercise.

Using 3010, you would perform a 3 second eccentric portion (lowering the weight), no pause at the bottom, a one second concentric portion and no pause at the top.