What Is the 4-2-1 Workout Method? (And Why It Works!)

The 4-2-1 workout refers to the tempo in which you perform each rep of an exercise. It’s broken down like this:

• 4 seconds – Lower the weight (eccentric phase) slow and controlled
• 2 seconds – Pause at the bottom for maximum muscle tension
• 1 second – Explode back up (concentric phase) with power

💥 Example (Bench Press):

• 4 sec – Lower the bar slowly to your chest.
• 2 sec – Hold the bar just above your chest.
• 1 sec – Push the bar up explosively.