In a strength training program, tempo refers to the speed that different phases of the exercise are performed. It is shown as a series of 4 numbers (e.g. 3010), each number representing the time (in seconds) for each phase.

First Number – Eccentric
How many seconds it takes to lengthen the muscle. 

Second Number – Lengthened Pause:
How many seconds paused at the lengthened portion of the movement.

Third Number – Concentric:
How many seconds it takes to reach the shortened position of the muscle.

Fourth Number – Shortened Pause:
How many seconds paused in the shortened portion of the movement.

While Tempo is always written in the same order, it’s helpful to note that some exercises start with an eccentric movement and others start with the concentric.

A squat with a tempo noted of 3110, for example, starts with the eccentric/lengthening of the glutes. This lowering motion takes 3 seconds, according to the first number of the scheme. Once in full squat position, the scheme indicates a one second pause by the second number. The third number indicates that pushing up from the squat (shortening/contracting the glutes) should only take 1 second. Since the fourth number, the shortened pause, is set to zero, you immediately start over, lowering again.

A bicep curl with a tempo noted of 3010, for example, starts with the concentric movement (curling the weight upward). In this case you start the exercise with the third number (1) of the tempo scheme. After pausing at the top per the fourth number (0), you would lower the weight for three seconds according the first number (3) of the tempo scheme.

Some exercises that start eccentric first:
RDL, Squats, Push-ups,

Some lifts that start concentric first:
Bench Press, Bicep Curl, Tricep Extension

Watch the video below to better visualize eccentric vs concentric contraction:

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