4-3-1-2

Nobody typically talks about the quality of repetitions (reps). Usually, it is the number of reps or the quantity of weight. However, you can boost your strength workouts by doing the 4-3-1-2 method:

• 4 secs to lower down load

• 3 secs pause at the bottom

• 1 sec to bring the load up

• 2 secs pause at top of the movement

By doing this, you would have effectively trained slow, static, and explosive strength. It is a workout hack that could be applied to both body weight, barbell, or kettlebell exercises. For more details, read "Poliquin Principles” by Charles Poliquin.

Dig deep. Level up.
In His Grip,
Jeremiah Veloso