e.g. 21×0 or 2222 or 5010
It refers to the timing of the movement parts within a certain exercise.
– First number signifies the lowering portion of any exercise.
– Second number signifies if there is any pause in the bottom position.
– Third number signifies the time in which to raise the load.
– Fourth number signifies any pause at the top of the movement.
‘X’ it means to accelerate the load as fast as possible – regardless of how fast the weight is actually moving; intention to accelerate is most important.
Chin-ups, for example, are a special case – there are other examples as well (e.g. deadlift). Chin-ups begin with the raising portion first, not like a back squat or bench press. So, if the tempo is 30X0, the first thing you look for is NOT the 3 second prescription, but the X, meaning that you begin with the third number for this exercise, not the first one.
*Text adapted from OPT.