What does the tempo notation 3-0-1-0 indicate for a resistance exercise?

What does the tempo notation 3-0-1-0 indicate for a resistance exercise?

• A. Eccentric 3 seconds, bottom pause 0, concentric 1 second, top pause 0
• B. Eccentric 1 second, bottom pause 0, concentric 3 seconds, top pause 0
• C. Eccentric 3 seconds, bottom pause 2 seconds, concentric 1 second, top pause 0
• D. Eccentric 3 seconds, bottom pause 0, concentric 0 seconds, top pause 1 second

Answer: (A)

Tempo tells you how long each part of a repetition lasts, listed in the order: eccentric (lowering), bottom pause, concentric (lifting), and top pause. The numbers are in seconds. So 3-0-1-0 means you lower the weight for 3 seconds, pause 0 seconds at the bottom, lift for 1 second, and pause 0 seconds at the top before starting the next rep. This creates a total rep time of 4 seconds and emphasizes the controlled, slow lowering with no rest at the bottom or top. The slow eccentric increases time under tension and muscle fiber engagement, while the quick concentric keeps the lift brisk and consistent with the tempo.

Tempo tells you how long each part of a repetition lasts, listed in the order: eccentric (lowering), bottom pause, concentric (lifting), and top pause. The numbers are in seconds. So 3-0-1-0 means you lower the weight for 3 seconds, pause 0 seconds at the bottom, lift for 1 second, and pause 0 seconds at the top before starting the next rep. This creates a total rep time of 4 seconds and emphasizes the controlled, slow lowering with no rest at the bottom or top. The slow eccentric increases time under tension and muscle fiber engagement, while the quick concentric keeps the lift brisk and consistent with the tempo.