Chapter 10 – Initializing Program Design


NASM writes tempos this way “a/b/c”

It stands for     a = eccentric

b = isometric

c = concentric

So a tempo of 4/2/1 on a repetition of a body weight squat would be:

a = 4 counts, controlled, deceleration, lowering the body down

b = 2 counts, controlled, holding the weight (bodyweight) in place

c = 1 count, on the push xenical online back [upward]


Training volume adaptations

The training phase and goal is what determines all the acute variables, repetitions, sets, intensity, rest and tempo. With all these combined you can also figure out the training volume one must be at. A high intensity or a low or moderate intensity. Each have their own benefits.