Speed of movement or "tempo" is an important and often overlooked component to resistance training.

It determines whether an exercise creates a neural or muscular stimuli. Follow the speeds outlined:

Strength: Tempo 101

Power: Tempo 201

Endurance: Tempo 212

The First Number: The first number is for the negative or eccentric phase - in other words, when you are lowering the weight or when you are moving in a direction opposite to the muscle contraction.

The Second Number: The second number is the pause after the first phase is complete.

The Third Number: The third number refers to the concentric or positive phase - the contraction.

HERE IS AN EXAMPLE OF A POWER TEMPO FOR A PUSHING AND A PULLING EXERCISE: