That's right about the 311 stuff. For all exercises, think of it this way: whichever way the resistance wants you to pull you, when you go in that direction, that's the "3" (lowering a barbell, a dumbbell, your body, etc). The pause at the end of that direction is the first "1." When you move in the other direction against the resistance, that's the other "1."
Example 1 - squat: 3 seconds to lower from standing to bottom position, 1 second pause, 1 second to return to standing.
Example 2 - pull-up: 1 second to rise from bottom to top (going against gravity), 1 second pause, 3 seconds to lower to the bottom again.
Capice?
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