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This method may look surprisingly simple and easy, but don’t let yourself be confused. When done properly, it is much more difficult than you might expect and will produce a brutal burning sensation and fatigue in the muscles being worked.
There tempo method is the most effective way to stimulate growth in the slow twitch fibers, but in order to accomplish this it must be done exactly as prescribed:
➡️ Tempo is 2 seconds concentric and 2 seconds eccentric
➡️ You must maintain constant motion, there can be no pauses at any point
➡️ You must not hold your breath at any point, breathing must be constant
➡️ Sets will be 8-12 reps with no more than 40 seconds rest between them
➡️ Each set must be to done to complete muscular failure
I demonstrate in the video with DB RDL's (but you can use squats, push ups, rows, static lunges, etc.) and when you can do 4 sets of 12 following all the guidelines above you can move to an exercise with higher resistance like bench press.
This may seem like it should be easy, but as soon as you give it a try you’ll see that it isn’t.
