I had Carnal in mind when I wondered this, but I'd like to hear everyone in the forum. Standard notation for tempo is X-Y-Z, where X= Eccentric Contraction, Y= Isometric Pause at the end of the ROM, and Z= Concentric Contraction. So if you see a tempo of 2-1-1 for bench press, you would take 2 seconds to lower the weight, 1 second to pause the weight an inch above your chest, and 1 second to press it back up. I was wondering which tempos have produced the best strength gains for you. I ask this because I've dabbled with all kinds of tempos, and never really figured out anything from that half-assed dabbling. I worry that sometimes I perform the lifts too dynamically, and this is why I won't make progress from one week to the next. You have to maintain tension. But for how long? Standard tempos, it seems, and depending on the ROM, are 2-0-1 or 1-0-1. Have you experimented? Which produced the best results for you? And you, in particular, Carnal, when you're pushing them out, what tempo do you use? Also, specifically, do you pause at the bottom of your squat even for a second when you're training for max strength, or do you try to use the stretch-shortening reflex to shoot right out of the hole? How often do you mix it up?