There are 3 stages in resistance training. First stage is the eccentric stage, where you are bringing down the weight and the muscles are stretching. The second stage is time spent pausing toward the eccentric stage or holding your body in a specific position. The third stage is the time spent in the concentric phase of where you are lifting weight up and muscles are shortening. The fourth stage is pausing toward the end of concentric stage like holding the body in a completely contracted position. IN these four stages, movement is given a count that determines the amount of movement done per phase. For example, 3-0-1-0 means that 3 seconds is spent on movement for the first phase, 0 second on pausing for second phase, 1 second movement for 3rd phase and o second hold for 4th phase.