[benwin21]

עזבו אותכם משטויות שאלתי ב-bb וענו לי כמו שצריך
the first and third are the amount of time it takes you to perform the eccentric and concentric portions of the exercise, respectively.

The second and fourth are the number of seconds you are advised to pause after.

So a 3-0-1-1 is a 3 second eccentric no pause, a 1 second concentric and a 1 second pause.

2-1-1-2 is a 2 second eccentric 1 second pause, a 1 second concentric and a 2 second pause.

Also you may come across something that looks like this 4-0-X-1. That means an explosive concentric.