Training Tip
If you were to take a look around some fitness centers and gyms, you may notice some of the regulars who have developed a bad habit or two when it comes to working out…..or maybe you have. If that’s the case, you may be in need of a little "Two-One-Four". It’s a way of regulating the way you perform your repetitions and it could spark some fresh gains on some of your lifts or exercises.
It’s done by performing the first segment, or concentric phase of the lift, in 2 seconds. Then pause for at least one second. Lastly, lower the weight (the eccentric phase or NEGATIVE) back to the original starting point in 4 seconds…..one thousand-one….one thousand two….one thousand three…..one thousand four. 
That’s Troy Evans performing a set of the Dumbell Overhead Press.
Keys to Two-One-Four
- Eliminate Momentum….. You control the Weight
- Accentuate the Negative…Exercise Physiologists discovered long ago that this is the way to hastening RESULTS.
- Breathe Normally….Don’t Hold Your Breath
Form is very important in strength training. This may be the way to re-ignite your results, ASAP!
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