An example is 40X0 or 2011. . The First number (as in 40X0) is the amount of time you should take to perform the Eccentric portion, or, the lowering of the weight or exercise. * The Second number (as in 40X0) is the amount of time to hold the weight/pause at the bottom of the exercise. * The Third number (as in 40X0) is the amount of time you should take to perform the Concentric portion or the raising of the exercise or weight. An X indicates as fast as possible, i.e. explosive (but still maintaining good form). * The Fourth number (as in 40X0) is the amount of time to hold the weight/pause at the top of the exercise. Using 3010, you would perform a 3 second eccentric portion (lowering the weight), no pause at the bottom, a one second concentric portion and no pause at the top.

The program is designed for you to be able to workout every day. You can also apply this program to a 5-6 days split. 3 days on 1 off, 2 days on 1 off.

Rest-Pause 

It's where you perform an exercise to technical failure. After your initial set, you pause briefly. This "rest period" is typically 15-30 seconds. Then you'll do another set until failure using the same weight.

Drop-Set 

Dropsets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure


Partials 

Partial reps, or half reps, are just that-an exercise rep that is completed using a shortened range of motion (ROM)