Not exact matches
A standard tempo on a movement like a bench press might be as follows: 2 -0-1, which is 2
seconds down
during the
eccentric phase when you're lowering the weight to your chest, no pause (when you change from
eccentric to concentric) and 1
second up when you lifting the bar upwards.
In other words, first he performed three sets consisting of 12 reps, in which he took three
seconds to lower down the weight
during the
eccentric phase.
Muscle activation ramps up
during a half -
second interval in the concentric
phase (top of the swing) and then transitions to almost complete relaxation
during much of the
eccentric phase (coming down with the swing)(5).