In resistance training, what does tempo notation like 2-0-2-0 indicate?

In resistance training, what does tempo notation like 2-0-2-0 indicate?

• A. Eccentric, pause, concentric, pause durations in seconds for each rep
• B. Concentric, eccentric, pause, pause durations
• C. Concentric, pause, eccentric, pause durations
• D. Eccentric, concentric, pause, pause durations

Answer: (A)

Tempo notation tells you how long each phase of a rep lasts. The four numbers map to eccentric, pause, concentric, and pause durations in seconds. So a 2-0-2-0 tempo means lowering the weight for 2 seconds (eccentric), no pause at the bottom, lifting the weight for 2 seconds (concentric), and no pause at the top before starting the next rep. This keeps you in control and changes the time under tension, shaping how the exercise stresses the muscles. Other patterns would put pauses in different places or switch the order, which would change which phase you emphasize and how long you spend in each.

Tempo notation tells you how long each phase of a rep lasts. The four numbers map to eccentric, pause, concentric, and pause durations in seconds. So a 2-0-2-0 tempo means lowering the weight for 2 seconds (eccentric), no pause at the bottom, lifting the weight for 2 seconds (concentric), and no pause at the top before starting the next rep. This keeps you in control and changes the time under tension, shaping how the exercise stresses the muscles. Other patterns would put pauses in different places or switch the order, which would change which phase you emphasize and how long you spend in each.