Tempo Question

[pdxbruce]

I've gotten a bit confused about the pause on the tempo for some of the excercises.

Consider chin-ups for example. With a 3-2-1 tempo, does this mean a 2-second hold with my chin above the bar or a pausing hanging below the bar with my arms at full extension? To put it another way, does the pause mean with the working muscles at maximal contraction or extension?

Thanks in advance,

Bruce

[Lisa~]

The pause is in the most difficult position of the lift. In a three-digit tempo prescription, the first number is the eccentric contraction (lengthening of the working muscle), the last number is the concentric contraction (shortening of the working muscle), and the middle number is the pause and it's location depends on the lift. The pause would be at the bottom in a bench press, so after the eccentric. The pause would be at the top in a chin-up, so after the concentric. Three-digit tempo prescriptions can be a bit confusing.

I went into a longer explanation in this thread: http://forums.jpfitness.com/new-rule...trophy-ii.html

[pdxbruce]

Thanks very much, that answers the question!