Im confused. I was reading an article earlier and it said “402” tempo… meaning 4 seconds up (1st rep), 0 down, and 2 seconds back up (2nd rep) and repeat 402 again right for the whole 10 reps yes?
How much weight am I supposed to use? I would assume it wouldn’t be 100% of my Max and instead a reduced amount yes?[/quote]
I think you are misunderstanding the standard form tempo notation format. “402” means a 4 second negative, no pause in the down (fully stretched) position, and 2 second positive each rep. If there were a fourth number (for example 4021) that would refer to how long to hold the fully contracted (positive) position. If you are skeptical–and you should be about everything on the “internets” --you can look up explanations of the format using the search tool on this site. These numbers apply to the performance of each rep. The article is suggesting a 6-second rep cadence for each rep. That’s a lot slower than you might think. Perform a rep while looking at a clock with a sweep second hand and you’ll see.