- You are to complete all reps today very slowly using a 2-2-2-1 tempo.
- 2-2-2-1 denotes the counts you should use for each rep of an exercise.
The first number (2) is the eccentric, or lowering part of the lift. 2 full counts here.
The second number (2) is the pause at the midpoint. 2 full counts here.
The third number (2) is the concentric part, or lifting part. 2 full counts on the up.
The fourth number (1) is the pause at the top of the movement. 1 full count here.
Yes, the pic of Terry is a repost, but I thought it fitting considering what day it is.