Your Training Program Explained
There are four numbers that constitute the tempo of an exercise, may look something like this: 4-0-X-0.
- First number (as in 4-0-X-0)this is the amount of time you should take to perform the Eccentric portion, or, the lowering of the weight or exercise.
- Third number (as in 4-0-X-0)this is the amount of time you should take to perform the Concentric portion or the raising of the exercise or weight.The X indicates as fast as possible, i.e. explosive (but maintaining good form).
- Second number (as in 4-0-X-0)this is the amount of time to hold the weight/pause at the bottom of the exercise.
- Fourth number (as in 4-0-1-0) this is the amount of time to hold the weight/pause at the top of the exercise.
If you would be using the following tempo 3-0-1-0, 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.
The word Reps is short for repetitions. Repetitions is the number of times to perform an exercise. For example, you do 10 squats, then stop. The 10 squats you have performed are considered 10 repetitions. If you curl the dumbbell 12 times, then you have completed 12 repetitions of biceps curls.
Sets refers to how many times you will repeat an exercise for the set number of repetitions. For example, if you do 10 squats and rest. Then you do another 10 squats, rest, and then another 10. You have now completed three sets of 12 reps.
Rest is the time you should be resting in between sets, this is important in a quality workout. Too much rest and you lose your pump. Too little rest and you quickly fatigue the working muscle. For most individuals, 60-90 seconds is optimal rest time. Various studies have indicated that 60-90 seconds of rest is enough to recover about 90% of your muscle’s capacity. Rest periods between 3-5 minutes are used for strength exercises.
The longer you rest, the more your muscles can recover from the previous set, and the more weight you can push and pull. However, you do run the risk of losing the pump and the rush of endorphins which gives you a natural high.
All the above are provided in your training program so you won’t have to be making any decisions for what will work best for your results, that’s what you have me for!