![]() 2 – 3 – 1 – 0 or 2 – 3 – X – 0 for training explosiveness on squats and bench press.2 – 0 – X – 1 or 1 – 0 – X – 1 for explosive pull exercises (e.g.seated cable row, t-bar row, cable face pull) 2 – 1 – 1 – 0 for upper back pull exercises (e.g.2 – 0 – 1 – 0 or 2 – 0 – 2 – 0 for any non-upper back, non-explosive movements (i.e.However, I’ll list a few of the most common ones that are applicable to strength and muscle building: There are tons of different training tempos out there. Types & Importance of Weight Training Tempo The notation used to signify an explosive concentric is an ‘X’ as is shown in the example below. ![]() That means that the concentric rep is done as fast as possible (without sacrificing good form). Some exercises are best performed explosively. This can be slightly confusing, but it is correct and it is the case for all exercises starting with the concentric.
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